Program Description
To obtain a V-Taper Physique IMPORTANT: For Maximum gains, do progressive overload as you get stronger, intense Ab workouts that target the all parts such as obliques, lower abs etc. every 2 days starting Monday or Tuesday, trap workouts 2-3 times a week, and fore arm workouts 2-3 times a week with reasonable rest. REMINDER: Eat, Sleep, and Rest Properly to grow properly.
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting, Bodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedNov 29, 2025 01:31
- Last EditedDec 08, 2025 07:13
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.5%
Triceps
14.5%
Upper Back
10.6%
Chest
10.3%
Lats
7.8%
Abs
7.7%
Middle Delts
7.6%
Biceps
6.5%
Rear Delts
5.7%
Quadriceps
5.5%
Forearms
1.9%
Hamstrings
1.7%
Calves
1.7%
Glutes
1%
Adductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Hammer Curl (Dumbbell)
2
13-15 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Dumbbell Row
3
12-15 reps
RPE 8.5
9
Lat Pulldown
3
13-15 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Lateral Raise (Cable)
3
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Seated Overhead Press (Dumbbell)
3
13-15 reps
-
8
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
9
Reverse Pec Deck
3
15 reps
-
10
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
11
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
12
Shrug (Trap Bar)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
3
12-15 reps
-
4
Tricep Kickback
3
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Lateral Raise (Cable)
3
12-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
20 reps
-
3
Hammer Curl
2
20 reps
-
4
Dumbbell Row
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
13-15 reps
-
6
Single Arm Rear Delt Cable Fly
3
13-15 reps
-
7
Reverse Pec Deck
3
15 reps
-
8
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
10
Trap Bar Power Shrug
1
5 mins
-
Week 1
1 / 18 Weeks
Day 2
1
Pike Push Up2 Sets
1 mins
-
2
Push Up2 Sets
1 mins
-
3
Push Up2 Sets
1 mins
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@10
5
Lateral Raise (Cable)3 Sets
13-15 Reps
@8.5
6
Front Raise3 Sets
12-15 Reps
@10
7
Seated Overhead Press (Dumbbell)3 Sets
13-15 Reps
-
8
Single Arm Rear Delt Cable Fly3 Sets
12-15 Reps
-
9
Reverse Pec Deck3 Sets
15 Reps
-
10
Decline Sit Up (Weighted)3 Sets
1 Set
15 Reps
10 Reps
-
-
11
Modified Dragon Fly3 Sets
1 Set
15 Reps
10 Reps
-
-
12
Shrug (Trap Bar)1 Set
5 mins
-
Day 3
1
Wide Grip Pull-Up3 Sets
10 Reps
-
2
Wall Sit1 Set
1 mins
-
3
Jump Squat1 Set
1 mins
-
4
Jump Switch Lunge3 Sets
20 Reps
-
5
Pistol Squat3 Sets
3 Reps
@9
6
Reverse Nordic Curl3 Sets
6 Reps
-
7
Sissy Squat3 Sets
6 Reps
-
8
Single Leg Calf Raise3 Sets
15 Reps
-
Day 5
1
Wide Grip Pull-Up3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)2 Sets
20 Reps
-
3
Hammer Curl2 Sets
20 Reps
-
4
Dumbbell Row3 Sets
15 Reps
-
5
Lat Pulldown (Close Grip)3 Sets
13-15 Reps
-
6
Single Arm Rear Delt Cable Fly3 Sets
13-15 Reps
-
7
Reverse Pec Deck3 Sets
15 Reps
-
8
Hanging Knee Raise3 Sets
1 Set
13-15 Reps
8-10 Reps
-
-
9
Side Crunch (Cable)3 Sets
15 Reps
-
10
Trap Bar Power Shrug1 Set
5 mins
-
Day 4
1A
Incline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
1B
Push Up1 Set
1 mins
-
1C
Diamond Push Up1 Set
1 mins
-
2A
Decline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
2B
Decline Push Up1 Set
1 mins
-
2C
Push Up1 Set
1 mins
-
3
Dip (Weighted)3 Sets
12-15 Reps
-
4
Tricep Kickback3 Sets
13-15 Reps
-
5
Front Raise3 Sets
12-15 Reps
-
6
Seated Overhead Press (Dumbbell)3 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
8
Lateral Raise (Cable)3 Sets
12-15 Reps
-
9
Reverse Wrist Curl (Dumbbell)1 Set
5 mins
-
Day 1
1
Wide Grip Pull-Up3 Sets
10 Reps
@9
2A
Incline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
2B
Push Up1 Set
1 mins
-
2C
Push Up1 Set
1 mins
@10
3A
Decline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
3B
Decline Push Up1 Set
1 mins
-
3C
Diamond Push Up1 Set
1 mins
-
4
Bicep Curl (Dumbbell)2 Sets
13-15 Reps
-
5
Hammer Curl (Dumbbell)2 Sets
13-15 Reps
-
6
Dip (Weighted)3 Sets
12-15 Reps
-
7
Tricep Extension (Cable)3 Sets
12-15 Reps
-
8
Dumbbell Row3 Sets
12-15 Reps
@8.5
9
Lat Pulldown3 Sets
13-15 Reps
@9
10
Reverse Wrist Curl (Dumbbell)1 Set
5 mins
-