Program Description
To attain the aesthetic physique of Garou
Program Overview
- LevelAdvanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 07, 2024 02:00
- Last EditedJun 18, 2025 10:59
Summary
Unlock your strength with the Garou OPM program, a comprehensive 12-week journey designed for serious lifters. With four training days each week, you'll engage in targeted supersets and compound lifts, focusing on building muscle and enhancing endurance. This program emphasizes key exercises like the Incline Bench Press and Weighted Dips to sculpt your upper body, while also incorporating lower body and core work to ensure balanced development. Get ready to challenge yourself and achieve your fitness goals with a structured plan that maximizes your gym time and effort.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2A
Dip (Weighted)
4
4-8 reps
-
2B
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Machine)
4
6-12 reps
-
3B
Abs Crunch (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Split Squat (Dumbbell)
4
8-12 reps
-
5
Bicep Curl (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Extension (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Reverse Pec Deck
4
12-15 reps
-
4
Hack Squat
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
4
4-8 reps
-
2B
Tricep Extension (Dumbbell)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
0.25 mins
-
3B
Face Pull
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
3-5 Reps
@9
2A
Dip (Weighted)4 Sets
4-8 Reps
-
2B
Power Shrug4 Sets
6-10 Reps
-
3A
Lateral Raise (Machine)4 Sets
6-12 Reps
-
3B
Abs Crunch (Weighted)4 Sets
8-12 Reps
-
4A
Chin-Up (Weighted)4 Sets
6-10 Reps
-
4B
Split Squat (Dumbbell)4 Sets
8-12 Reps
-
5
Bicep Curl (Machine)3 Sets
8-12 Reps
-
Day 2
1A
Overhead Extension (Dumbbell)4 Sets
6-10 Reps
-
1B
Hammer Curl4 Sets
6-12 Reps
-
2A
Tricep Rope Push Down (Cable)4 Sets
10-15 Reps
-
2B
Neck Curl4 Sets
15-20 Reps
-
3A
Kroc Row4 Sets
8-12 Reps
-
3B
Reverse Pec Deck4 Sets
12-15 Reps
-
4
Hack Squat3 Sets
6-10 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Preacher Curl (EZ Bar)3 Sets
6-12 Reps
-
2A
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2B
Russian Twist3 Sets
10-15 Reps
-
3A
Upright Row (Barbell)3 Sets
10-15 Reps
-
3B
Leg Press3 Sets
8-12 Reps
-
Day 4
1A
Shoulder Press (Machine)3 Sets
8-12 Reps
-
1B
Neck Extension3 Sets
15-20 Reps
-
2A
Pull-Up (Neutral Grip, Weighted)4 Sets
4-8 Reps
-
2B
Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
3A
Farmer's Walk (Weighted)3 Sets
0.25 mins
-
3B
Face Pull3 Sets
8-12 Reps
-