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Viltrumite Workout

by HermanssonHealth

Program Description

To sculpt a powerful, commanding physique inspired by the elite warriors of the Viltrumite Empire.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 23, 2025 07:20
  • Last Edited
    Aug 23, 2025 07:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Calf Raise Standing
2
10-12 reps
-
6
Decline Crunch (Weighted)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Calf Raise Standing
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Calf Raise Standing
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Calf Raise Standing
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Calf Raise Standing
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Smith Machine)
3
10-12 reps
-
3
Hyperextension
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Smith Machine)
3
10-12 reps
-
3
Hyperextension
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Smith Machine)
3
10-12 reps
-
3
Hyperextension
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Smith Machine)
3
10-12 reps
-
3
Hyperextension
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Smith Machine)
3
10-12 reps
-
3
Hyperextension
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Smith Machine)
3
10-12 reps
-
3
Hyperextension
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
-
2
Squat (Smith Machine)
3
10-12 reps
-
3
Hyperextension
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
2
10-12 reps
-
5
Cable Paused Shrug-In
2
10-12 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Preacher Curl (Dumbbell)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
10-12 reps
-
5
Cable Paused Shrug-In
2
10-12 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
10-12 reps
-
5
Cable Paused Shrug-In
2
10-12 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
10-12 reps
-
5
Cable Paused Shrug-In
2
10-12 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
10-12 reps
-
5
Cable Paused Shrug-In
2
10-12 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Cross-Body Lat Pull-Around
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Paused Shrug-In
2
12-15 reps
-
6
EZ Bar Cable Curl
3
10-12 reps
-
7
Preacher Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Cross-Body Lat Pull-Around
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Paused Shrug-In
2
12-15 reps
-
6
EZ Bar Cable Curl
3
10-12 reps
-
7
Preacher Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Cross-Body Lat Pull-Around
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Paused Shrug-In
2
12-15 reps
-
6
EZ Bar Cable Curl
3
10-12 reps
-
7
Preacher Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Cross-Body Lat Pull-Around
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Paused Shrug-In
2
12-15 reps
-
6
EZ Bar Cable Curl
3
10-12 reps
-
7
Preacher Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Cross-Body Lat Pull-Around
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Paused Shrug-In
2
12-15 reps
-
6
EZ Bar Cable Curl
3
10-12 reps
-
7
Preacher Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Cross-Body Lat Pull-Around
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Paused Shrug-In
2
12-15 reps
-
6
EZ Bar Cable Curl
3
10-12 reps
-
7
Preacher Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Cross-Body Lat Pull-Around
2
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Paused Shrug-In
2
12-15 reps
-
6
EZ Bar Cable Curl
3
10-12 reps
-
7
Preacher Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
-
2
Shoulder Press (Machine)
2
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Cross Body Y Raise
2
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5B
Tricep Pushdown
2
10-12 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Cross Body Y Raise
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5B
Tricep Pushdown
3
10-12 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Cross Body Y Raise
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5B
Tricep Pushdown
3
10-12 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Cross Body Y Raise
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5B
Tricep Pushdown
3
10-12 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Cross Body Y Raise
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5B
Tricep Pushdown
3
10-12 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cross Body Y Raise
4
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Tricep Pushdown
3
12-15 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cross Body Y Raise
4
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Tricep Pushdown
3
12-15 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cross Body Y Raise
4
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Tricep Pushdown
3
12-15 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cross Body Y Raise
4
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Tricep Pushdown
3
12-15 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cross Body Y Raise
4
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Tricep Pushdown
3
12-15 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cross Body Y Raise
4
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Tricep Pushdown
3
12-15 reps
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cross Body Y Raise
4
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Tricep Pushdown
3
12-15 reps
-
6
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-10 reps
-
2
Seated Leg Curl
2
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
2
10-12 reps
-
7
Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Lunge Smith Machine
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Lunge Smith Machine
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Lunge Smith Machine
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Lunge Smith Machine
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Lunge Smith Machine
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Lunge Smith Machine
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
-
2
Seated Leg Curl
3
10-12 reps
-
3
Lunge Smith Machine
2
10-12 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Calf Raise Leg Press
4
10-12 reps
-
7
Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
2
8-10 reps
-
2
Behind Back X Lateral Raise
2
10-12 reps
-
3
Wide Grip Pull-Up
2
8-10 reps
-
4
Seated Chest Fly
2
10-12 reps
-
5
Pendlay Deficit Row
2
6-8 reps
-
6
EZ Bar Skull Crusher
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Seated Chest Fly
3
10-12 reps
-
5
Pendlay Deficit Row
3
6-8 reps
-
6
EZ Bar Skull Crusher
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Seated Chest Fly
3
10-12 reps
-
5
Pendlay Deficit Row
3
6-8 reps
-
6
EZ Bar Skull Crusher
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Seated Chest Fly
3
10-12 reps
-
5
Pendlay Deficit Row
3
6-8 reps
-
6
EZ Bar Skull Crusher
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Wide Grip Pull-Up
3
8-10 reps
-
4
Seated Chest Fly
3
10-12 reps
-
5
Pendlay Deficit Row
3
6-8 reps
-
6
EZ Bar Skull Crusher
3
8-10 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Seated Chest Fly
3
12-15 reps
-
5
Smith Machine Row
3
8-10 reps
-
6
EZ Bar Skull Crusher
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Seated Chest Fly
3
12-15 reps
-
5
Smith Machine Row
3
8-10 reps
-
6
EZ Bar Skull Crusher
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Seated Chest Fly
3
12-15 reps
-
5
Smith Machine Row
3
8-10 reps
-
6
EZ Bar Skull Crusher
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Seated Chest Fly
3
12-15 reps
-
5
Smith Machine Row
3
8-10 reps
-
6
EZ Bar Skull Crusher
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Seated Chest Fly
3
12-15 reps
-
5
Smith Machine Row
3
8-10 reps
-
6
EZ Bar Skull Crusher
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Seated Chest Fly
3
12-15 reps
-
5
Smith Machine Row
3
8-10 reps
-
6
EZ Bar Skull Crusher
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
8-10 reps
-
2
Behind Back X Lateral Raise
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Seated Chest Fly
3
12-15 reps
-
5
Smith Machine Row
3
8-10 reps
-
6
EZ Bar Skull Crusher
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Cycling
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
2 Sets
8-10 Reps
-
2
Squat (Barbell)
2 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Calf Raise Standing
2 Sets
10-12 Reps
-
6
Decline Crunch (Weighted)
2 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
10-12 Reps
-
4
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
-
5
Cable Paused Shrug-In
2 Sets
10-12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
-
7
Preacher Curl (Dumbbell)
1 Set
12-15 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
8-10 Reps
-
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
-
4
Cross Body Y Raise
2 Sets
10-12 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
5B
Tricep Pushdown
2 Sets
10-12 Reps
-
6
Cycling
1 Set
20 mins
-
Day 4
1
Leg Press (45 Degrees)
2 Sets
8-10 Reps
-
2
Seated Leg Curl
2 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
6
Calf Raise Leg Press
2 Sets
10-12 Reps
-
7
Leg Raise
2 Sets
12-15 Reps
-
Day 5
1
High Incline Dumbbell Press
2 Sets
8-10 Reps
-
2
Behind Back X Lateral Raise
2 Sets
10-12 Reps
-
3
Wide Grip Pull-Up
2 Sets
8-10 Reps
-
4
Seated Chest Fly
2 Sets
10-12 Reps
-
5
Pendlay Deficit Row
2 Sets
6-8 Reps
-
6
EZ Bar Skull Crusher
2 Sets
8-10 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
8
Cycling
1 Set
20 mins
-