Program Description
Get to peak male physique
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedDec 08, 2024 10:16
- Last EditedJun 18, 2025 11:21
Summary
Embark on a transformative 16-week journey with the Reconquer Jerusalem training program, designed for dedicated lifters ready to push their limits. This 4-day-per-week regimen focuses on building strength and muscle through expertly crafted supersets, targeting key muscle groups with a mix of barbell, dumbbell, and cable exercises. Each session is structured to maximize intensity and efficiency, ensuring you stay motivated and on track to achieve your fitness goals. Equip your garage gym and prepare to redefine your limits with this comprehensive training plan!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
2
1
8-12 reps
8-2 reps
-
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
4-6 Reps
-
1B
Kroc Row3 Sets
8-12 Reps
-
1C
Neck Extension3 Sets
10-20 Reps
-
2A
Seated Military Press (Barbell)4 Sets
8-12 Reps
-
2B
Face Pull4 Sets
10-15 Reps
-
2C
Cable Crunch4 Sets
10-20 Reps
-
3A
Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3B
Skull Crusher (Barbell)4 Sets
5-10 Reps
-
4A
Seated Wide-Grip Row (Cable)3 Sets
5-10 Reps
-
4B
Chest Fly (Machine)3 Sets
5-10 Reps
-
Day 4
1A
Reverse Lunge (Dumbbell)3 Sets
8-12 Reps
-
1B
Standing Calf Raise3 Sets
10-20 Reps
-
2A
Squat (Smith Machine)4 Sets
8-12 Reps
-
2B
Preacher Curl (Barbell)4 Sets
8-12 Reps
-
3A
Barbell Row4 Sets
8-12 Reps
-
3B
Face Pull4 Sets
8-12 Reps
-
3C
Shrug (Barbell)4 Sets
8-12 Reps
-
Day 3
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
2A
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
-
2B
Neck Curl4 Sets
10-20 Reps
-
2C
Cable Crunch4 Sets
10-20 Reps
-
2D
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
3A
Ring Push Up3 Sets
8-12 Reps
-
3B
Hammer Curl3 Sets
8-12 Reps
-
Day 2
1A
Pull-Up (Weighted)3 Sets
3-6 Reps
-
1B
Hamstring Curl3 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
2B
Standing Calf Raise4 Sets
10-20 Reps
-
2C
Upright Row (Barbell)4 Sets
10-15 Reps
-
3A
Belt Squat2 Sets
1 Set
8-12 Reps
8-2 Reps
-
-
3B
Standing Calf Raise3 Sets
10-20 Reps
-
3C
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
4A
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
5
Power Shrug2 Sets
5-10 Reps
-