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Overall development

by Nilay S.
4.0
(1 rating)

Program Description

**Overall Development: 8-Week Strength Training Program** Embark on an 8-week journey designed to enhance your overall strength and muscle development. This program features 48 training sessions, strategically structured to target major muscle groups with a focus on compound lifts and accessory work. Each week includes a mix of strength based calisthenics and hypertrophy focused exercises, and various arm and shoulder exercises, ensuring a balanced approach to building strength and endurance. Get ready to push your limits and achieve your fitness goals with this comprehensive training plan!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 30, 2025 01:10
  • Last Edited
    Aug 23, 2025 06:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Dip (Weighted)
2
1
10 reps
8 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
20 reps
-
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
20 reps
10 reps
5 reps
5 reps
10 reps
-
50%
90%
85%
65%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
4
Dip (Weighted)
2
1
10 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
20 reps
-
-
6
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Dip (Weighted)
2
1
10 reps
8 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
20 reps
-
-
5
Front Raise
3
12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
20 reps
10 reps
5 reps
5 reps
10 reps
-
50%
90%
85%
65%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
4
Dip (Weighted)
2
1
10 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
20 reps
-
-
6
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
20 reps
10 reps
5 reps
5 reps
10 reps
-
50%
90%
85%
65%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
4
Dip (Weighted)
2
1
10 reps
8 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
20 reps
-
-
6
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6.5
2
Overhead Press (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 6.5
3
Lateral Raise (Cable)
2
1
15 reps
20 reps
RPE 6.5
RPE 6.5
4
Plank
1
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Dip (Weighted)
2
1
10 reps
8 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
20 reps
-
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
3
Dip (Weighted)
2
1
10 reps
8 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
20 reps
-
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Preacher Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
5
Single Arm Pushdown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Preacher Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Preacher Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
5
Dip (Bodyweight)
3
8 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Preacher Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Preacher Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
10 reps
-
2
Preacher Curl (Barbell)
1
10 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Preacher Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
5
Single Arm Pushdown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
-
2
Preacher Curl (Barbell)
2
1
10 reps
8 reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
5
Single Arm Pushdown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Sumo Squat
3
8-10 reps
-
4
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Lying Leg Curl
2
1
12 reps
10 reps
-
-
6
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
12-15 reps
6-10 reps
-
-
3
Walking Lunge
2
10 reps
-
4
Lying Leg Curl
2
1
12 reps
10 reps
-
-
5
Leg Extension
1
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Walking Lunge
2
10 reps
-
4
Lying Leg Curl
2
1
12 reps
10 reps
-
-
5
Leg Extension
1
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Walking Lunge
2
10 reps
-
4
Lying Leg Curl
2
1
12 reps
10 reps
-
-
5
Leg Extension
1
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Walking Lunge
2
10 reps
-
4
Lying Leg Curl
2
1
12 reps
10 reps
-
-
5
Leg Extension
1
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Walking Lunge
2
20 reps
-
4
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Sumo Squat
3
8-10 reps
-
4
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Lying Leg Curl
2
1
12 reps
10 reps
-
-
6
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Sumo Squat
3
8-10 reps
-
4
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Lying Leg Curl
2
1
12 reps
10 reps
-
-
6
Standing Calf Raise
1
1
15 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
1
2
15 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
2
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
-
-
6
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
2
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
-
-
6
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
2
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
-
-
6
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Machine)
1
2
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
-
-
6
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Fly (Machine)
2
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Reverse Pec Deck
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
1
2
15 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Machine)
1
2
15 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
20 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
6-8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10 reps
12 reps
-
-
5
Kelso Shrug
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
RPE 8.5
RPE 9
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
2
1
10 reps
8 reps
-
-
4
Lat Pulldown (Neutral Grip)
2
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
RPE 8.5
RPE 9
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
2
1
10 reps
8 reps
-
-
4
Lat Pulldown (Neutral Grip)
2
1
10 reps
12 reps
-
-
5
Hanging Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
6-8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10 reps
12 reps
-
-
5
Kelso Shrug
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
6-8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10 reps
12 reps
-
-
5
Kelso Shrug
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
-
2
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
6-8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10 reps
12 reps
-
-
5
Kelso Shrug
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
6-8 reps
-
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10 reps
12 reps
-
-
5
Kelso Shrug
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Spider Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
2
2
20 reps
15 reps
-
-
6
Rear Delt Fly (Cable)
2
2
15 reps
12 reps
-
-
7
Leg Raise (Captain's Chair)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
8 reps
40%
60%
75%
90%
85%
70%
2
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
2
20 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
2
2
15 reps
12 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
2
2
20 reps
15 reps
-
-
6
Rear Delt Fly (Cable)
2
2
15 reps
12 reps
-
-
7
Decline Crunch (Weighted)
3
12+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
8 reps
40%
60%
75%
90%
85%
70%
2
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
2
20 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
2
2
15 reps
12 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
8 reps
40%
60%
75%
90%
85%
70%
2
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
2
20 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
2
2
15 reps
12 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Spider Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
2
2
20 reps
15 reps
-
-
6
Rear Delt Fly (Cable)
2
2
15 reps
12 reps
-
-
7
Leg Raise (Captain's Chair)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Spider Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
2
2
20 reps
15 reps
-
-
6
Rear Delt Fly (Cable)
2
2
15 reps
12 reps
-
-
7
Leg Raise (Captain's Chair)
2
20 reps
-
Week 1
1 / 8 Weeks
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
@8.5
@9
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
6-8 Reps
-
-
3
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10 Reps
12 Reps
-
-
5
Kelso Shrug
3 Sets
10-12 Reps
-
Day 2
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
2
Preacher Curl (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-
5
Single Arm Pushdown
3 Sets
10 Reps
-
Day 3
1
Hack Squat
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Sumo Squat
3 Sets
8-10 Reps
-
4
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Lying Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
15 Reps
20 Reps
-
-
Day 6
1
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
2
Spider Curl
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
2 Sets
2 Sets
20 Reps
15 Reps
-
-
6
Rear Delt Fly (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
-
-
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Chest Fly (Machine)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
-
-
5
Reverse Pec Deck
3 Sets
15 Reps
-
6
Decline Crunch (Weighted)
2 Sets
15 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
-
-
-
3
Dip (Weighted)
2 Sets
1 Set
10 Reps
8 Reps
-
-
4
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
20 Reps
-
-
5
Chest Fly (Cable)
2 Sets
10-15 Reps
-
6
Decline Crunch (Weighted)
2 Sets
15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Nilay S.Man
20 days ago
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
So far I have noticed a significant increase in strength as well as muscle mass ans definition. My favourite part about this is that it includes all the aspects such as calisthenics, hypertrophy and also strength that helps in the "overall development " . Would recommend. But you do need to make some adjustments for your goals like I wanted to gain strength on my pressing and arms and I have pretty good back and legs so the 1 leg and back day were enough for me .