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Nathan BBL program

by Johnny

Program Description

Teehee lift weights

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 04:05
  • Last Edited
    Dec 19, 2025 08:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Biceps
10.7%
Front Delts
9.8%
Upper Back
8.8%
Middle Delts
6.8%
Forearms
6.8%
Chest
5.9%
Lats
5.9%
Rear Delts
5.9%
Abs
4.9%
Hamstrings
4.9%
Quadriceps
3.9%
Glutes
3.9%
Cardio
3.3%
Calves
2%
Abductors
1%
Adductors
1%
Lower Back
1%
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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
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
2
20 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Lunge (Barbell)
3
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Seated Calf Raise
3
12-20 reps
-
5
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Assisted)
3 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Single Arm Iso Row
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
7
Cardio (Zone 2)
1 Set
2 Sets
20 mins
-
-
Day 3
1
Leg Press
3 Sets
6-10 Reps
-
2
Lunge (Barbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Seated Calf Raise
3 Sets
12-20 Reps
-
5
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
-
2
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
7
Cardio (Zone 2)
1 Set
20 mins
-
Day 2
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Cardio (Zone 2)
1 Set
20 mins
-