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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 (Geberally Done as Straight Sets) •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
    Oct 01, 2025 11:09

Summary

Unlock your full potential with the "Full Body and then Some" program, a comprehensive 10-week journey designed for those ready to elevate their fitness game. With five training days each week, you'll engage in a variety of exercises targeting all major muscle groups, from overhead extensions to T-bar rows, ensuring balanced development and strength gains. This program emphasizes a mix of rep ranges—low, moderate, high, and the highest—to keep your workouts dynamic and effective. Get ready to challenge yourself and see real results as you commit to this structured approach tailored for everyday lifters.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Forearms
9.7%
Biceps
8.8%
Hamstrings
8.3%
Chest
7.7%
Glutes
7.6%
Front Delts
7.4%
Middle Delts
6.8%
Quadriceps
6.1%
Calves
5.8%
Lats
5.8%
Upper Back
5.4%
Abs
5.2%
Rear Delts
3%
Lower Back
0.8%
Adductors
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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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)
2
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
3
RPE 8
4
Incline Chest Fly (Dumbbell)
4
RPE 8
5
Rear Delt Fly (Dumbbell)
3
RPE 8
6
Nordic Curl
3
RPE 8
7
Seated Row (Machine)
3
RPE 8
8
Bicep Curl (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
3
RPE 8
4
Incline Chest Fly (Dumbbell)
4
RPE 8
5
Rear Delt Fly (Dumbbell)
3
RPE 8
6
Nordic Curl
3
RPE 8
7
Seated Row (Machine)
3
RPE 8
8
Bicep Curl (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
3
RPE 8
4
Incline Chest Fly (Dumbbell)
4
RPE 8
5
Rear Delt Fly (Dumbbell)
3
RPE 8
6
Nordic Curl
3
RPE 8
7
Seated Row (Machine)
3
RPE 8
8
Bicep Curl (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
4
RPE 8
4
Incline Chest Fly (Dumbbell)
5
RPE 8
5
Rear Delt Fly (Dumbbell)
4
RPE 8
6
Nordic Curl
4
RPE 8
7
Seated Row (Machine)
4
RPE 8
8
Bicep Curl (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
4
RPE 8
4
Incline Chest Fly (Dumbbell)
5
RPE 8
5
Rear Delt Fly (Dumbbell)
4
RPE 8
6
Nordic Curl
4
RPE 8
7
Seated Row (Machine)
4
RPE 8
8
Bicep Curl (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
4
RPE 8
4
Incline Chest Fly (Dumbbell)
5
RPE 8
5
Rear Delt Fly (Dumbbell)
5
RPE 8
6
Nordic Curl
4
RPE 8
7
Seated Row (Machine)
4
RPE 8
8
Bicep Curl (Cable)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
5
RPE 8
4
Incline Chest Fly (Dumbbell)
5
RPE 8
5
Rear Delt Fly (Dumbbell)
5
RPE 8
6
Nordic Curl
5
RPE 8
7
Seated Row (Machine)
5
RPE 8
8
Bicep Curl (Cable)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
5
RPE 8
4
Incline Chest Fly (Dumbbell)
5
RPE 8
5
Rear Delt Fly (Dumbbell)
5
RPE 8
6
Nordic Curl
5
RPE 8
7
Seated Row (Machine)
5
RPE 8
8
Bicep Curl (Cable)
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
3
RPE 8
2
Bench Press (Close Grip)
2
RPE 8
3
Belt Squat
5
RPE 8
4
Incline Chest Fly (Dumbbell)
5
RPE 8
5
Rear Delt Fly (Dumbbell)
5
RPE 8
6
Nordic Curl
5
RPE 8
7
Seated Row (Machine)
5
RPE 8
8
Bicep Curl (Cable)
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 8
2
Bench Press (Close Grip)
1
RPE 8
3
Belt Squat
2
RPE 8
4
Incline Chest Fly (Dumbbell)
2
RPE 8
5
Rear Delt Fly (Dumbbell)
2
RPE 8
6
Nordic Curl
2
RPE 8
7
Seated Row (Machine)
2
RPE 8
8
Bicep Curl (Cable)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
RPE 8
2
Incline Curl (Dumbbell)
3
RPE 8
3
Skull Crusher (Dumbbell)
3
RPE 8
4
Wrist Curls
4
RPE 8
5
Lying Leg Raise
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
RPE 8
2
Incline Curl (Dumbbell)
4
RPE 8
3
Skull Crusher (Dumbbell)
4
RPE 8
4
Wrist Curls
4
RPE 8
5
Lying Leg Raise
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
RPE 8
2
Incline Curl (Dumbbell)
4
RPE 8
3
Skull Crusher (Dumbbell)
4
RPE 8
4
Wrist Curls
4
RPE 8
5
Lying Leg Raise
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
RPE 8
2
Incline Curl (Dumbbell)
4
RPE 8
3
Skull Crusher (Dumbbell)
4
RPE 8
4
Wrist Curls
5
RPE 8
5
Lying Leg Raise
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
RPE 8
2
Incline Curl (Dumbbell)
4
RPE 8
3
Skull Crusher (Dumbbell)
4
RPE 8
4
Wrist Curls
5
RPE 8
5
Lying Leg Raise
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
4
RPE 8
2
Incline Curl (Dumbbell)
5
RPE 8
3
Skull Crusher (Dumbbell)
4
RPE 8
4
Wrist Curls
6
RPE 8
5
Lying Leg Raise
5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
4
RPE 8
2
Incline Curl (Dumbbell)
5
RPE 8
3
Skull Crusher (Dumbbell)
4
RPE 8
4
Wrist Curls
6
RPE 8
5
Lying Leg Raise
6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
RPE 8
2
Incline Curl (Dumbbell)
5
RPE 8
3
Skull Crusher (Dumbbell)
5
RPE 8
4
Wrist Curls
7
RPE 8
5
Lying Leg Raise
6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
5
RPE 8
2
Incline Curl (Dumbbell)
5
RPE 8
3
Skull Crusher (Dumbbell)
5
RPE 8
4
Wrist Curls
7
RPE 8
5
Lying Leg Raise
6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
2
RPE 8
2
Incline Curl (Dumbbell)
2
RPE 8
3
Skull Crusher (Dumbbell)
2
RPE 8
4
Wrist Curls
2
RPE 8
5
Lying Leg Raise
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
3
RPE 8
4
Lat Pulldown (Neutral Grip)
3
RPE 8
5
Lunge (Dumbbell)
4
RPE 8
6
Dip (Bodyweight)
3
RPE 8
7
Calf Raise (Leg Press)
5
RPE 8
8
Wrist Extensions
4
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
3
RPE 8
4
Lat Pulldown (Neutral Grip)
3
RPE 8
5
Lunge (Dumbbell)
4
RPE 8
6
Dip (Bodyweight)
3
RPE 8
7
Calf Raise (Leg Press)
5
RPE 8
8
Wrist Extensions
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
3
RPE 8
4
Lat Pulldown (Neutral Grip)
3
RPE 8
5
Lunge (Dumbbell)
4
RPE 8
6
Dip (Bodyweight)
3
RPE 8
7
Calf Raise (Leg Press)
5
RPE 8
8
Wrist Extensions
5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
4
RPE 8
4
Lat Pulldown (Neutral Grip)
4
RPE 8
5
Lunge (Dumbbell)
5
RPE 8
6
Dip (Bodyweight)
4
RPE 8
7
Calf Raise (Leg Press)
6
RPE 8
8
Wrist Extensions
6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
4
RPE 8
4
Lat Pulldown (Neutral Grip)
4
RPE 8
5
Lunge (Dumbbell)
5
RPE 8
6
Dip (Bodyweight)
4
RPE 8
7
Calf Raise (Leg Press)
6
RPE 8
8
Wrist Extensions
6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
4
RPE 8
4
Lat Pulldown (Neutral Grip)
4
RPE 8
5
Lunge (Dumbbell)
5
RPE 8
6
Dip (Bodyweight)
4
RPE 8
7
Calf Raise (Leg Press)
6
RPE 8
8
Wrist Extensions
6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
5
RPE 8
4
Lat Pulldown (Neutral Grip)
5
RPE 8
5
Lunge (Dumbbell)
5
RPE 8
6
Dip (Bodyweight)
5
RPE 8
7
Calf Raise (Leg Press)
7
RPE 8
8
Wrist Extensions
6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
5
RPE 8
4
Lat Pulldown (Neutral Grip)
5
RPE 8
5
Lunge (Dumbbell)
5
RPE 8
6
Dip (Bodyweight)
5
RPE 8
7
Calf Raise (Leg Press)
7
RPE 8
8
Wrist Extensions
7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 8
2
Shoulder Press (Machine)
2
RPE 8
3
RDLs
5
RPE 8
4
Lat Pulldown (Neutral Grip)
5
RPE 8
5
Lunge (Dumbbell)
5
RPE 8
6
Dip (Bodyweight)
5
RPE 8
7
Calf Raise (Leg Press)
7
RPE 8
8
Wrist Extensions
7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
RPE 8
2
Shoulder Press (Machine)
1
RPE 8
3
RDLs
2
RPE 8
4
Lat Pulldown (Neutral Grip)
2
RPE 8
5
Lunge (Dumbbell)
2
RPE 8
6
Dip (Bodyweight)
2
RPE 8
7
Calf Raise (Leg Press)
2
RPE 8
8
Wrist Extensions
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
3
RPE 8
2
Hammer Curl (Dumbbell)
3
RPE 8
3
One Arm Lateral Raise (Dumbbell)
3
RPE 8
4
Wrist Curls
4
RPE 8
5
Plank
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
3
RPE 8
2
Hammer Curl (Dumbbell)
3
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
RPE 8
4
Wrist Curls
5
RPE 8
5
Plank
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
3
RPE 8
2
Hammer Curl (Dumbbell)
3
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
RPE 8
4
Wrist Curls
5
RPE 8
5
Plank
4
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
4
RPE 8
2
Hammer Curl (Dumbbell)
4
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
RPE 8
4
Wrist Curls
5
RPE 8
5
Plank
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
4
RPE 8
2
Hammer Curl (Dumbbell)
4
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
RPE 8
4
Wrist Curls
5
RPE 8
5
Plank
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
5
RPE 8
2
Hammer Curl (Dumbbell)
4
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
RPE 8
4
Wrist Curls
6
RPE 8
5
Plank
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
5
RPE 8
2
Hammer Curl (Dumbbell)
4
RPE 8
3
One Arm Lateral Raise (Dumbbell)
4
RPE 8
4
Wrist Curls
6
RPE 8
5
Plank
6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
5
RPE 8
2
Hammer Curl (Dumbbell)
5
RPE 8
3
One Arm Lateral Raise (Dumbbell)
5
RPE 8
4
Wrist Curls
7
RPE 8
5
Plank
6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
5
RPE 8
2
Hammer Curl (Dumbbell)
5
RPE 8
3
One Arm Lateral Raise (Dumbbell)
5
RPE 8
4
Wrist Curls
7
RPE 8
5
Plank
6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Dumbbell)
2
RPE 8
2
Hammer Curl (Dumbbell)
2
RPE 8
3
One Arm Lateral Raise (Dumbbell)
2
RPE 8
4
Wrist Curls
2
RPE 8
5
Plank
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Leg Curl
4
RPE 8
4
Standing Pullover (Cable)
4
RPE 8
5
Belt Squat (Narrow Stance)
3
RPE 8
6
Incline Bench Press (Barbell)
3
RPE 8
7
Tricep Pushdown (Cable)
3
RPE 8
8
Seated Calf Raise
5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
4
RPE 8
4
Standing Pullover (Cable)
4
RPE 8
5
Belt Squat (Narrow Stance)
3
RPE 8
6
Incline Bench Press (Barbell)
3
RPE 8
7
Tricep Pushdown (Cable)
3
RPE 8
8
Seated Calf Raise
5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
4
RPE 8
4
Standing Pullover (Cable)
4
RPE 8
5
Belt Squat (Narrow Stance)
3
RPE 8
6
Incline Bench Press (Barbell)
3
RPE 8
7
Tricep Pushdown (Cable)
3
RPE 8
8
Seated Calf Raise
5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
5
RPE 8
4
Standing Pullover (Cable)
5
RPE 8
5
Belt Squat (Narrow Stance)
4
RPE 8
6
Incline Bench Press (Barbell)
4
RPE 8
7
Tricep Pushdown (Cable)
3
RPE 8
8
Seated Calf Raise
6
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
5
RPE 8
4
Standing Pullover (Cable)
5
RPE 8
5
Belt Squat (Narrow Stance)
4
RPE 8
6
Incline Bench Press (Barbell)
4
RPE 8
7
Tricep Pushdown (Cable)
3
RPE 8
8
Seated Calf Raise
6
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
5
RPE 8
4
Standing Pullover (Cable)
5
RPE 8
5
Belt Squat (Narrow Stance)
4
RPE 8
6
Incline Bench Press (Barbell)
4
RPE 8
7
Tricep Pushdown (Cable)
4
RPE 8
8
Seated Calf Raise
6
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
5
RPE 8
4
Standing Pullover (Cable)
5
RPE 8
5
Belt Squat (Narrow Stance)
5
RPE 8
6
Incline Bench Press (Barbell)
5
RPE 8
7
Tricep Pushdown (Cable)
4
RPE 8
8
Seated Calf Raise
7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
5
RPE 8
4
Standing Pullover (Cable)
5
RPE 8
5
Belt Squat (Narrow Stance)
5
RPE 8
6
Incline Bench Press (Barbell)
5
RPE 8
7
Tricep Pushdown (Cable)
5
RPE 8
8
Seated Calf Raise
7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
RPE 8
2
Chin-Up (Bodyweight)
2
RPE 8
3
Leg Curl
5
RPE 8
4
Standing Pullover (Cable)
5
RPE 8
5
Belt Squat (Narrow Stance)
5
RPE 8
6
Incline Bench Press (Barbell)
5
RPE 8
7
Tricep Pushdown (Cable)
5
RPE 8
8
Seated Calf Raise
7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Leg Curl
4
RPE 8
4
Standing Pullover (Cable)
4
RPE 8
5
Belt Squat (Narrow Stance)
3
RPE 8
6
Incline Bench Press (Barbell)
3
RPE 8
7
Tricep Pushdown (Cable)
3
RPE 8
8
Seated Calf Raise
5
RPE 8
Week 1
1 / 10 Weeks
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 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 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
Nordic Curl
3 Sets
@8
7
Seated Row (Machine)
3 Sets
@8
8
Bicep Curl (Cable)
3 Sets
@8
Day 5
1
Preacher Curl (EZ Bar)
2 Sets
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Leg Curl
4 Sets
@8
4
Standing Pullover (Cable)
4 Sets
@8
5
Belt Squat (Narrow Stance)
3 Sets
@8
6
Incline Bench Press (Barbell)
3 Sets
@8
7
Tricep Pushdown (Cable)
3 Sets
@8
8
Seated Calf Raise
5 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
Plank
4 Sets
@8