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BoostcampPNG

Guide to the Physiques: Toji Fushiguro (1)

by North S.

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

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 29, 2025 01:31
  • Last Edited
    Nov 29, 2025 01:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
15%
Upper Back
11.3%
Chest
11%
Middle Delts
8.2%
Lats
8.2%
Abs
8.1%
Rear Delts
6%
Quadriceps
5.8%
Biceps
5.1%
Hamstrings
1.7%
Calves
1.7%
Forearms
1.2%
Glutes
1.1%
Adductors
0.2%
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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
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
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2
Push Up
2
1 mins
-
3
Push Up
1
1 mins
RPE 10
4
Decline Push Up
1
1 mins
-
5
Diamond Push Up
2
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Extension (Cable)
3
12-15 reps
-
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Lat Pulldown
3
13-15 reps
RPE 9
12
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
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1 mins
-
2
Decline Push Up
1
1 mins
-
3
Diamond Push Up
2
1 mins
-
4
Push Up
1
1 mins
-
5
Pike Push Up
1
1 mins
-
6
Incline Bench Press (Dumbbell)
2
12-15 reps
-
7
Decline Bench Press (Dumbbell)
2
12-15 reps
-
8
Dip (Bodyweight)
3
12-15 reps
-
9
Tricep Kickback
3
13-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
12
Lateral Raise (Dumbbell)
3
12-15 reps
-
13
Lateral Raise (Cable)
3
12-15 reps
-
14
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 1
1
Wide Grip Pull-Up
3 Sets
10 Reps
@9
2
Push Up
2 Sets
1 mins
-
3
Push Up
1 Set
1 mins
@10
4
Decline Push Up
1 Set
1 mins
-
5
Diamond Push Up
2 Sets
1 mins
-
6
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
7
Decline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
8
Dip (Bodyweight)
3 Sets
12-15 Reps
-
9
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
10
Dumbbell Row
3 Sets
12-15 Reps
@8.5
11
Lat Pulldown
3 Sets
13-15 Reps
@9
12
Reverse Wrist Curl (Dumbbell)
1 Set
5 mins
-
Day 2
1
Pike Push Up
2 Sets
1 mins
-
2
Push Up
2 Sets
1 mins
-
3
Push Up
2 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 Raise
3 Sets
12-15 Reps
@10
7
Seated Overhead Press (Dumbbell)
3 Sets
13-15 Reps
-
8
Single Arm Rear Delt Cable Fly
3 Sets
12-15 Reps
-
9
Reverse Pec Deck
3 Sets
15 Reps
-
10
Decline Sit Up (Weighted)
3 Sets
1 Set
15 Reps
10 Reps
-
-
11
Modified Dragon Fly
3 Sets
1 Set
15 Reps
10 Reps
-
-
12
Shrug (Trap Bar)
1 Set
5 mins
-
Day 3
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Wall Sit
1 Set
1 mins
-
3
Jump Squat
1 Set
1 mins
-
4
Jump Switch Lunge
3 Sets
20 Reps
-
5
Pistol Squat
3 Sets
3 Reps
@9
6
Reverse Nordic Curl
3 Sets
6 Reps
-
7
Sissy Squat
3 Sets
6 Reps
-
8
Single Leg Calf Raise
3 Sets
15 Reps
-
Day 4
1
Push Up
1 Set
1 mins
-
2
Decline Push Up
1 Set
1 mins
-
3
Diamond Push Up
2 Sets
1 mins
-
4
Push Up
1 Set
1 mins
-
5
Pike Push Up
1 Set
1 mins
-
6
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
7
Decline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
8
Dip (Bodyweight)
3 Sets
12-15 Reps
-
9
Tricep Kickback
3 Sets
13-15 Reps
-
10
Front Raise
3 Sets
12-15 Reps
-
11
Seated Overhead Press (Dumbbell)
3 Sets
12-15 Reps
-
12
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
13
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
14
Reverse Wrist Curl (Dumbbell)
1 Set
5 mins
-
Day 5
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
3
Hammer Curl
2 Sets
20 Reps
-
4
Dumbbell Row
3 Sets
15 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
13-15 Reps
-
6
Single Arm Rear Delt Cable Fly
3 Sets
13-15 Reps
-
7
Reverse Pec Deck
3 Sets
15 Reps
-
8
Hanging Knee Raise
3 Sets
1 Set
13-15 Reps
8-10 Reps
-
-
9
Side Crunch (Cable)
3 Sets
15 Reps
-
10
Trap Bar Power Shrug
1 Set
5 mins
-