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ANIMORPH: SILVERBACK METHOD

by Jon Bon Giorno, PhD

Program Description

Stop wasting time in the gym. Build real size, real strength, and EVOLVE. ANIMORPH: SILVERBACK METHOD is a no-nonsense, full-body hypertrophy system engineered for lifters who want to GROW. Train 3 days per week with a double dynamic progression scheme, recover hard, and attack every session like you're earning your place atop the jungle hierarchy. ⚔️ Chest and arms focused — built for the modern Silverback 🧠 Progressive overload & volume matched to recovery 🕒 3 days/week = full-body power without burning out 💪 Science-backed structure, battle-tested by lifters You won’t just lift like an animal — you’ll become one. Are you ready to evolve?

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2025 02:32
  • Last Edited
    Sep 23, 2025 03:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Upper Back
11.1%
Biceps
10.2%
Hamstrings
9.6%
Chest
8.7%
Lats
8.7%
Front Delts
7.8%
Quadriceps
7.7%
Abs
6%
Middle Delts
5.8%
Glutes
4%
Calves
2.4%
Rear Delts
1.9%
Lower Back
1.5%
Forearms
1%
Abductors
0.5%
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
1B
Single Arm Row (Dumbbell)
4
10-12 reps
-
2A
Split Squat (Dumbbell)
4
8-10 reps
-
2B
Hanging Leg Raise
3
15-20 reps
-
2C
Leg Curl
4
12-15 reps
-
3A
Bayesian Curl
4
10-12 reps
-
3B
Single Arm Overhead Tricep Extension
4
12-15 reps
-
3C
One Arm Lateral Raise (Cable)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chin-Up (Weighted)
4
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-10 reps
-
2B
Face Pull
3
12-15 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4A
Leg Press
4
6-10 reps
-
4B
Calf Raise (Leg Press)
4
15-20 reps
-
5A
Preacher Curl (Barbell)
4
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-6 reps
-
1B
Pull-Up (Weighted)
4
8-10 reps
-
2A
Dip (Weighted)
4
12-15 reps
-
2B
Chest Supported Row (Dumbbell)
4
10-12 reps
-
3A
Leg Extension
4
10-12 reps
-
3B
Seated Hamstring Curl
4
12-15 reps
-
4A
Hammer Curl (Dumbbell)
4
10-12 reps
-
4B
Hanging Leg Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
1B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2A
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2B
Hanging Leg Raise
3 Sets
15-20 Reps
-
2C
Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
3A
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3B
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
3C
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2B
Face Pull
3 Sets
12-15 Reps
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
4A
Leg Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
4B
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
5A
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
5B
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Barbell)
4 Sets
4-6 Reps
-
1B
Pull-Up (Weighted)
4 Sets
8-10 Reps
-
2A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2B
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3A
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3B
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4B
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-