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BoostcampPNG

Modified PPL X Arnold

by KingManav

Program Description

Hypertrophy / Training for fun

Program Overview

  • Level
    Advanced, Intermediate, Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 07, 2025 01:23
  • Last Edited
    May 20, 2025 10:32
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 7
No exercises added to this day
Day 3
1
Abs Crunch (Bodyweight)
5 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Lat Pulldown
3 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
6
Seated Row (Machine)
2 Sets
-
7
Shrug (Dumbbell)
2 Sets
-
Day 6
1
Leg Press
4 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Abs Crunch (Bodyweight)
5 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Seated Row (Machine)
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Shrug (Dumbbell)
2 Sets
-
6
JM Press
3 Sets
-
7
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 4
1
Shoulder Press (Machine)
3 Sets
-
2
One Arm Lateral Raise (Dumbbell)
2 Sets
-
3
Rear Delt Fly (Cable)
2 Sets
-
4
JM Press
3 Sets
-
5
Single Arm Tricep Extension (Cable)
2 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-