logo
BoostcampPNG

Full Body and then Some

by Sean R.

Program Description

Periodically adding sets through out the week so that emphasis muscles go from 12 sets to 20 sets, growth muscles go from 10 sets to 15 sets, and maintainence muscles go from 8 sets to 12 sets. When you have 3 Sets for an exercise do Set 1 as a Straight Set followed by 2 Myo Rep Sets. For the all Gym Days an Isolation Exercies is done before the compound. Perform the Isolation as described above. The compound exercise that follows are sets are Straight Sets only. When Sets are beyond 3 follow this Set Progression. Sets 1 & 3 are Straight Sets and Sets 2, 4, & 5 are Myo Rep Sets. This is me attempting to reach close to failure multiple times and still have decent volume of reps. Deload Week is half the volume. Do the minimum reps in whatever rep range is assigned to the exercise. Use same weight as Week 9 unless is was a challenging weight and you only got the minimum number of reps. Rep Ranges •Low Reps 5-10 •Moderate Reps 8-15 •High Reps 15-20 •Highest Reps 20-30

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 10, 2025 11:00
  • Last Edited
    Sep 11, 2025 02:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Forearms
10%
Hamstrings
9.5%
Biceps
8.9%
Chest
7.7%
Front Delts
7.4%
Middle Delts
6.8%
Glutes
6.1%
Lats
5.8%
Quadriceps
5.8%
Calves
5.8%
Abs
5.7%
Upper Back
5.5%
Rear Delts
3%
Adductors
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
1
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
1
RPE 8
4
Incline Chest Fly (Dumbbell)
1
RPE 8
5
Rear Delt Fly (Dumbbell)
1
RPE 8
6
Lying Leg Curl
1
RPE 8
7
T-Bar Row
1
RPE 8
8
Bicep Curl (Cable)
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
1
RPE 8
2
Incline Curl (Dumbbell)
1
RPE 8
3
Skull Crusher (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Lying Leg Raise
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
1
RPE 8
4
Lat Pulldown (Neutral Grip)
1
RPE 8
5
Lunge (Dumbbell)
1
RPE 8
6
Dip (Bodyweight)
1
RPE 8
7
Calf Raise (Leg Press)
1
RPE 8
8
Wrist Extensions
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
1
RPE 8
2
Hammer Curl (Dumbbell)
1
RPE 8
3
One Arm Lateral Raise (Dumbbell)
1
RPE 8
4
Wrist Curls
1
RPE 8
5
Walkout Plank
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Goblet Squat
1
RPE 8
4
Standing Pullover (Cable)
1
RPE 8
5
Leg Curl
1
RPE 8
6
Incline Bench Press (Barbell)
1
RPE 8
7
Tricep Pushdown (Cable)
1
RPE 8
8
Seated Calf Raise
1
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Overhead Extension (EZ Bar)
2 Sets
@8
2
Bench Press (Close Grip)
1 Set
@8
3
Belt Squat
3 Sets
@8
4
Incline Chest Fly (Dumbbell)
4 Sets
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
@8
6
Lying Leg Curl
3 Sets
@8
7
T-Bar Row
3 Sets
@8
8
Bicep Curl (Cable)
3 Sets
@8
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
@8
2
Shoulder Press (Machine)
1 Set
@8
3
RDLs
3 Sets
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
@8
5
Lunge (Dumbbell)
4 Sets
@8
6
Dip (Bodyweight)
3 Sets
@8
7
Calf Raise (Leg Press)
5 Sets
@8
8
Wrist Extensions
4 Sets
@8
Day 4
1
Overhead Tricep Extension (Dumbbell)
3 Sets
@8
2
Hammer Curl (Dumbbell)
3 Sets
@8
3
One Arm Lateral Raise (Dumbbell)
3 Sets
@8
4
Wrist Curls
4 Sets
@8
5
Walkout Plank
4 Sets
@8
Day 2
1
One Arm Lateral Raise (Dumbbell)
3 Sets
@8
2
Incline Curl (Dumbbell)
3 Sets
@8
3
Skull Crusher (Dumbbell)
3 Sets
@8
4
Wrist Curls
4 Sets
@8
5
Lying Leg Raise
4 Sets
@8
Day 5
1
Preacher Curl (EZ Bar)
2 Sets
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Goblet Squat
3 Sets
@8
4
Standing Pullover (Cable)
4 Sets
@8
5
Leg Curl
4 Sets
@8
6
Incline Bench Press (Barbell)
3 Sets
@8
7
Tricep Pushdown (Cable)
3 Sets
@8
8
Seated Calf Raise
5 Sets
@8