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Conquest - Updated

by Tal R.

Program Description

Get you jacked and stacked going towards top strength achievements while keeping it recoverable and getting stronger in the process. *Chef's Kiss*

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 06:01
  • Last Edited
    Sep 27, 2025 07:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Front Delts
9.3%
Upper Back
9.3%
Chest
8.5%
Lats
7.8%
Hamstrings
6.9%
Biceps
6.7%
Quadriceps
6.3%
Abs
5.2%
Calves
5%
Forearms
4.7%
Middle Delts
4.1%
Rear Delts
3.8%
Glutes
3.6%
Lower Back
3.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
63%
2
Pull-Up (Neutral Grip, Weighted)
3
63%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Leaning Overhead Cable Extension
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
67%
2
Pull-Up (Neutral Grip, Weighted)
3
67%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Leaning Overhead Cable Extension
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
71%
2
Pull-Up (Neutral Grip, Weighted)
3
71%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Leaning Overhead Cable Extension
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
75%
2
Pull-Up (Neutral Grip, Weighted)
3
75%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Leaning Overhead Cable Extension
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
82%
73%
2
Pull-Up (Neutral Grip, Weighted)
1
2
82%
73%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Leaning Overhead Cable Extension
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
85%
76%
2
Pull-Up (Neutral Grip, Weighted)
1
2
85%
76%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Leaning Overhead Cable Extension
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
88%
79%
2
Pull-Up (Neutral Grip, Weighted)
1
2
88%
79%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
91%
81%
2
Pull-Up (Neutral Grip, Weighted)
1
2
91%
81%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
95%
83%
2
Pull-Up (Neutral Grip, Weighted)
1
2
95%
83%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
100%
83%
2
Pull-Up (Neutral Grip, Weighted)
1
2
100%
83%
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
1 Arm Machine Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Leaning Overhead Cable Extension
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
5-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
53.3%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
56.8%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
59.6%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
63.1%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
65.7%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
68.4%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
71.1%
60.4%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
72.9%
62%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
74.7%
63.5%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
76.4%
64.9%
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
63%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
67%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
71%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
75%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
82%
73%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
85%
76%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
88%
79%
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
91%
81%
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
95%
83%
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
100%
83%
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
5-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
5-10 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
50.6%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
54%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
56.6%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
56.8%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
59.1%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
61.6%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
64%
54.4%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
65.6%
55.8%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
67.2%
57.1%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
68.8%
58.5%
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
5-10 reps
-
6
Decline Sit Up (Weighted)
2
6-10 reps
-
7
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-15 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
8
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-8 reps
-
2
Neutral Grip T-Bar Row
2
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
2
5-10 reps
-
5
Seated Overhead Extension (EZ Bar)
2
10-15 reps
-
6
Hammer Preacher Curl
2
8-12 reps
-
7
Chest Supported Lateral Raise
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
AD Press (Smith Machine)
3 Sets
63%
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
63%
3
Behind-The-Neck Press (Smith Machine)
3 Sets
8-12 Reps
-
4
1 Arm Machine Row
2 Sets
5-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Leaning Overhead Cable Extension
3 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
-
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
53.3%
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 3
1
Dip (Weighted)
3 Sets
63%
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
-
4
T-Bar Row
2 Sets
5-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
Day 4
1
Leg Press (45 Degrees,Paused)
3 Sets
50.6%
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Back Extension (Weighted)
2 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
5-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
7
Reverse Pec Deck
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Neutral Grip T-Bar Row
2 Sets
5-10 Reps
-
3
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4
Behind-the-Neck Lat Pulldown
2 Sets
5-10 Reps
-
5
Seated Overhead Extension (EZ Bar)
2 Sets
10-15 Reps
-
6
Hammer Preacher Curl
2 Sets
8-12 Reps
-
7
Chest Supported Lateral Raise
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-