Program Description
Muscle growth and fat loss. During rest periods of one minute, do cardioacceleration (sprinting in place, mountain climbers, step-ups, squat jumps, etc) or do 4 minute Tabata at end of workout for first 2 weeks, then two sets of 4 minute Tabata at end of workouts for weeks 3-5. Realize Tabata at end will ad to expected time to complete workouts.
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting, Athletics
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout50 minutes
- CreatedJan 12, 2025 06:14
- Last EditedMay 19, 2025 01:05
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12 reps
-
1B
Bent Over Row (Barbell)
3
12 reps
-
2A
Lat Pulldown
3
12 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
12 reps
-
3A
Incline Rear Delt Flye
2
12 reps
-
3B
Incline Fly Press (Dumbbell)
2
12 reps
-
4A
Cable Crossover
2
12 reps
-
4B
Lateral Raise (Cable)
2
12 reps
-
5A
Shrug (Barbell)
3
12 reps
-
5B
Straight-Arm Dip (Bodyweight)
3
12 reps
-
6A
Tricep Kickback
3
12 reps
-
6B
Behind-The-Back Cable Curl
3
12 reps
-
7A
Walking Lunge (Dumbbell)
3
12 reps
-
7B
Plank
3
-
8A
Standing Calf Raise
3
12 reps
-
8B
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Incline Fly Press (Dumbbell)
2
10 reps
-
3B
Incline Rear Delt Flye
2
10 reps
-
4A
Cable Crossover
2
10 reps
-
4B
Lateral Raise (Cable)
2
10 reps
-
5A
Shrug (Barbell)
3
10 reps
-
5B
Straight-Arm Dip (Bodyweight)
3
15 reps
-
6A
Tricep Kickback
3
10 reps
-
6B
Behind-The-Back Cable Curl
3
10 reps
-
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Plank
3
1 reps
-
8A
Standing Calf Raise
3
10 reps
-
8B
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6 reps
-
1B
Bent Over Row (Barbell)
3
6 reps
-
2A
Lat Pulldown
3
6 reps
-
2B
Standing Shoulder Press (Dumbbell)
3
6 reps
-
3A
Incline Rear Delt Flye
2
6 reps
-
3B
Incline Fly Press (Dumbbell)
2
6 reps
-
4A
Cable Crossover
2
6 reps
-
4B
Lateral Raise (Cable)
2
6 reps
-
5A
Shrug (Barbell)
3
6 reps
-
5B
Straight-Arm Dip (Bodyweight)
3
6 reps
-
6A
Tricep Kickback
3
6 reps
-
6B
Behind-The-Back Cable Curl
3
6 reps
-
7A
Walking Lunge (Dumbbell)
3
6 reps
-
7B
Plank
3
-
8A
Standing Calf Raise
3
6 reps
-
8B
Wrist Curls
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Incline Fly Press (Dumbbell)
2
10 reps
-
3B
Incline Rear Delt Flye
2
10 reps
-
4A
Cable Crossover
2
10 reps
-
4B
Lateral Raise (Cable)
2
10 reps
-
5A
Shrug (Barbell)
3
10 reps
-
5B
Straight-Arm Dip (Bodyweight)
3
15 reps
-
6A
Tricep Kickback
3
10 reps
-
6B
Behind-The-Back Cable Curl
3
10 reps
-
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Plank
3
1 reps
-
8A
Standing Calf Raise
3
10 reps
-
8B
Wrist Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
15 reps
-
1B
Bench Press (Barbell)
3
15 reps
-
2A
Lat Pulldown
3
15 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
15 reps
-
3A
Incline Fly Press (Dumbbell)
2
15 reps
-
3B
Incline Rear Delt Flye
2
15 reps
-
4A
Cable Crossover
2
15 reps
-
4B
Lateral Raise (Cable)
2
15 reps
-
5A
Shrug (Barbell)
3
15 reps
-
5B
Straight-Arm Dip (Bodyweight)
3
15 reps
-
6A
Tricep Kickback
3
15 reps
-
6B
Behind-The-Back Cable Curl
3
15 reps
-
7A
Walking Lunge (Dumbbell)
3
15 reps
-
7B
Plank
3
1 reps
-
8A
Standing Calf Raise
3
15 reps
-
8B
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
12 reps
-
1B
Bicep Curl (Barbell)
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
12 reps
-
2B
Behind-The-Neck Curl
3
12 reps
-
3A
V-Up
3
12 reps
-
3B
Step-Up (Weighted)
3
12 reps
-
4A
Cable Crossover
3
12 reps
-
4B
Front Raise
3
12 reps
-
4C
Straight-Arm Pulldown
3
12 reps
-
5A
Kettlebell Toe Raise
3
12 reps
-
5B
Straight-Arm Pushdown
3
12 reps
-
6A
Reverse Wrist Curl (Barbell)
3
12 reps
-
6B
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Overhead Tricep Extension (Cable)
3
10 reps
-
2B
Behind-The-Neck Curl
3
10 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
V-Up
3
15 reps
-
4A
Cable Crossover
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Straight-Arm Pulldown
3
10 reps
-
5A
Straight-Arm Pushdown
3
10 reps
-
5B
Kettlebell Toe Raise
3
10 reps
-
6A
Reverse Wrist Curl (Barbell)
3
10 reps
-
6B
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
6 reps
-
1B
Bicep Curl (Barbell)
3
6 reps
-
2A
Overhead Tricep Extension (Cable)
3
6 reps
-
2B
Behind-The-Neck Curl
3
12 reps
-
3A
V-Up
3
6 reps
-
3B
Step-Up (Weighted)
3
6 reps
-
4A
Cable Crossover
3
6 reps
-
4B
Front Raise
3
6 reps
-
4C
Straight-Arm Pulldown
3
6 reps
-
5A
Kettlebell Toe Raise
3
6 reps
-
5B
Straight-Arm Pushdown
3
6 reps
-
6A
Reverse Wrist Curl (Barbell)
3
6 reps
-
6B
Wrist Curls
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10 reps
-
1B
Bicep Curl (Barbell)
3
10 reps
-
2A
Overhead Tricep Extension (Cable)
3
10 reps
-
2B
Behind-The-Neck Curl
3
10 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
V-Up
3
15 reps
-
4A
Cable Crossover
3
10 reps
-
4B
Front Raise
3
10 reps
-
4C
Straight-Arm Pulldown
3
10 reps
-
5A
Straight-Arm Pushdown
3
10 reps
-
5B
Kettlebell Toe Raise
3
10 reps
-
6A
Reverse Wrist Curl (Barbell)
3
10 reps
-
6B
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
-
1B
Bicep Curl (Barbell)
3
15 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Behind-The-Neck Curl
3
15 reps
-
3A
Step-Up (Weighted)
3
15 reps
-
3B
V-Up
3
15 reps
-
4A
Cable Crossover
3
15 reps
-
4B
Front Raise
3
15 reps
-
4C
Straight-Arm Pulldown
3
15 reps
-
5A
Straight-Arm Pushdown
3
15 reps
-
5B
Kettlebell Toe Raise
3
15 reps
-
6A
Reverse Wrist Curl (Barbell)
3
15 reps
-
6B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
12 reps
-
1B
Hanging Knee Raise
3
15 reps
-
2A
Deadlift (Barbell)
2
12 reps
-
2B
Abs Crunch (Weighted)
2
12 reps
-
3A
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
3B
Romanian Deadlift (Barbell)
2
12 reps
-
4A
Side Plank
2
15 reps
-
4B
Shrug (Barbell)
2
12 reps
-
5A
Upright Row (Dumbbell)
3
12 reps
-
5B
Decline Bench Press (Barbell)
3
12 reps
-
6A
Seated Row (Cable)
3
12 reps
-
6B
Bench Press (Dumbbell)
3
12 reps
-
7A
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7B
Concentration Curl
3
12 reps
-
8A
Standing Calf Raise
3
12 reps
-
8B
Kettlebell Toe Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Hanging Knee Raise
3
15 reps
-
2A
Deadlift (Barbell)
2
10 reps
-
2B
Abs Crunch (Weighted)
2
10 reps
-
3A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3B
Romanian Deadlift (Trap Bar)
2
10 reps
-
4A
Side Plank
2
15 reps
-
4B
Shrug (Barbell)
2
10 reps
-
5A
Decline Bench Press (Barbell)
3
10 reps
-
5B
Upright Row (Dumbbell)
3
10 reps
-
6A
Seated Row (Cable)
3
10 reps
-
6B
Bench Press (Dumbbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
10 reps
-
7B
Concentration Curl
3
10 reps
-
8A
Kettlebell Toe Raise
3
10 reps
-
8B
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Hanging Knee Raise
3
15 reps
-
2A
Deadlift (Barbell)
2
6 reps
-
2B
Abs Crunch (Weighted)
2
6 reps
-
3A
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
3B
Romanian Deadlift (Barbell)
2
6 reps
-
4A
Side Plank
2
15 reps
-
4B
Shrug (Barbell)
2
6 reps
-
5A
Upright Row (Dumbbell)
3
6 reps
-
5B
Decline Bench Press (Barbell)
3
6 reps
-
6A
Seated Row (Cable)
3
6 reps
-
6B
Bench Press (Dumbbell)
3
6 reps
-
7A
Overhead Tricep Extension (Dumbbell)
3
6 reps
-
7B
Concentration Curl
3
6 reps
-
8A
Standing Calf Raise
3
6 reps
-
8B
Kettlebell Toe Raise
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
10 reps
-
1B
Hanging Knee Raise
3
15 reps
-
2A
Deadlift (Barbell)
2
10 reps
-
2B
Abs Crunch (Weighted)
2
10 reps
-
3A
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3B
Romanian Deadlift (Trap Bar)
2
10 reps
-
4A
Side Plank
2
15 reps
-
4B
Shrug (Barbell)
2
10 reps
-
5A
Decline Bench Press (Barbell)
3
10 reps
-
5B
Upright Row (Dumbbell)
3
10 reps
-
6A
Seated Row (Cable)
3
10 reps
-
6B
Bench Press (Dumbbell)
3
10 reps
-
7A
Overhead Tricep Extension (Cable)
3
10 reps
-
7B
Concentration Curl
3
10 reps
-
8A
Kettlebell Toe Raise
3
10 reps
-
8B
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
-
1B
Hanging Knee Raise
3
15 reps
-
2A
Deadlift (Barbell)
2
15 reps
-
2B
Abs Crunch (Weighted)
2
15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
3B
Romanian Deadlift (Trap Bar)
2
15 reps
-
4A
Side Plank
2
15 reps
-
4B
Shrug (Barbell)
2
15 reps
-
5A
Decline Bench Press (Barbell)
3
15 reps
-
5B
Upright Row (Dumbbell)
3
15 reps
-
6A
Seated Row (Cable)
3
15 reps
-
6B
Bench Press (Dumbbell)
3
15 reps
-
7A
Overhead Tricep Extension (Cable)
3
15 reps
-
7B
Concentration Curl
3
15 reps
-
8A
Kettlebell Toe Raise
3
15 reps
-
8B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse-Grip Dumbbell Press
3
12 reps
-
1B
Incline Dumbbell Row
3
12 reps
-
2A
Decline Flye - Dumbbell
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3A
Upright Row (Dumbbell)
2
12 reps
-
3B
Dips Between Chairs
2
12 reps
-
4A
Underhand Lat Pulldown
2
12 reps
-
4B
Arnold Press
2
12 reps
-
5A
Behind-The-Back Shrug
3
12 reps
-
5B
Straight-Arm Pushdown
3
12 reps
-
6A
Hammer Curl
3
12 reps
-
6B
Tricep Kickback
3
12 reps
-
7A
Seated Calf Raise
3
12 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse-Grip Dumbbell Press
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Lateral Raise (Dumbbell)
3
10 reps
-
2B
Decline Flye - Dumbbell
3
10 reps
-
3A
Dips Between Chairs
3
10 reps
-
3B
Upright Row (Dumbbell)
3
10 reps
-
4A
Arnold Press
2
10 reps
-
4B
Underhand Lat Pulldown
2
10 reps
-
5A
Behind-The-Back Shrug
3
10 reps
-
5B
Straight-Arm Pushdown
3
10 reps
-
6A
Tricep Kickback
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7A
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
7B
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse-Grip Dumbbell Press
3
6 reps
-
1B
Incline Dumbbell Row
3
6 reps
-
2A
Decline Flye - Dumbbell
3
6 reps
-
2B
Lateral Raise (Dumbbell)
3
6 reps
-
3A
Upright Row (Dumbbell)
2
6 reps
-
3B
Dips Between Chairs
2
6 reps
-
4A
Underhand Lat Pulldown
2
6 reps
-
4B
Arnold Press
2
6 reps
-
5A
Behind-The-Back Shrug
3
6 reps
-
5B
Straight-Arm Pushdown
3
6 reps
-
6A
Hammer Curl
3
6 reps
-
6B
Tricep Kickback
3
6 reps
-
7A
Seated Calf Raise
3
6 reps
-
7B
Reverse Wrist Curl (Dumbbell)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse-Grip Dumbbell Press
3
10 reps
-
1B
Incline Bench Press (Dumbbell)
3
10 reps
-
2A
Lateral Raise (Dumbbell)
3
10 reps
-
2B
Decline Flye - Dumbbell
3
10 reps
-
3A
Dips Between Chairs
3
10 reps
-
3B
Upright Row (Dumbbell)
3
10 reps
-
4A
Arnold Press
2
10 reps
-
4B
Underhand Lat Pulldown
2
10 reps
-
5A
Behind-The-Back Shrug
3
10 reps
-
5B
Straight-Arm Pushdown
3
10 reps
-
6A
Tricep Kickback
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7A
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
7B
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse-Grip Dumbbell Press
3
15 reps
-
1B
Incline Bench Press (Dumbbell)
3
15 reps
-
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Decline Flye - Dumbbell
3
15 reps
-
3A
Dips Between Chairs
3
15 reps
-
3B
Upright Row (Dumbbell)
3
15 reps
-
4A
Arnold Press
2
15 reps
-
4B
Underhand Lat Pulldown
2
15 reps
-
5A
Behind-The-Back Shrug
3
15 reps
-
5B
Straight-Arm Pushdown
3
15 reps
-
6A
Tricep Kickback
3
15 reps
-
6B
Hammer Curl
3
15 reps
-
7A
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Rollout
3
15 reps
-
1B
Deadlift (Barbell)
3
12 reps
-
2A
Back Extension
2
15 reps
-
2B
Roman Chair Sit Up
2
15 reps
-
3A
Incline Bench Press (Dumbbell)
3
15 reps
-
3B
Lat Pulldown
3
15 reps
-
4A
Shoulder Press (Plate Loaded)
3
12 reps
-
4B
Pull-Up (Assisted)
3
15 reps
-
5A
Tricep Extension (Barbell)
3
15 reps
-
5B
Prone Incline Dumbbell Curl
3
15 reps
-
6A
Seated Calf Raise
3
15 reps
-
6B
Kettlebell Toe Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cable Overhead Curl
3
10 reps
-
1B
Tricep Extension (Cable)
3
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Dips Between Chairs
3
10 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Rear Delt Fly (Cable)
3
10 reps
-
4A
Straight-Arm Pulldown
3
10 reps
-
4B
Front Raise
3
10 reps
-
5A
Hack Squat
3
10 reps
-
5B
Hip Thrust (Barbell)
3
10 reps
-
6A
Standing Calf Raise
3
10 reps
-
6B
Shrug (Barbell)
3
10 reps
-
7A
Reverse Wrist Curl (Barbell)
3
10 reps
-
7B
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Rollout
3
15 reps
-
1B
Deadlift (Barbell)
3
6 reps
-
2A
Back Extension
2
6 reps
-
2B
Roman Chair Sit Up
2
6 reps
-
3A
Incline Bench Press (Dumbbell)
3
6 reps
-
3B
Lat Pulldown
3
6 reps
-
4A
Shoulder Press (Plate Loaded)
3
6 reps
-
4B
Pull-Up (Assisted)
3
6 reps
-
5A
Tricep Extension (Barbell)
3
6 reps
-
5B
Prone Incline Dumbbell Curl
3
6 reps
-
6A
Seated Calf Raise
3
6 reps
-
6B
Kettlebell Toe Raise
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cable Overhead Curl
3
10 reps
-
1B
Tricep Extension (Cable)
3
10 reps
-
2A
Incline Curl (Dumbbell)
3
10 reps
-
2B
Dips Between Chairs
3
10 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Rear Delt Fly (Cable)
3
10 reps
-
4A
Straight-Arm Pulldown
3
10 reps
-
4B
Front Raise
3
10 reps
-
5A
Hack Squat
3
10 reps
-
5B
Hip Thrust (Barbell)
3
10 reps
-
6A
Standing Calf Raise
3
10 reps
-
6B
Shrug (Barbell)
3
10 reps
-
7A
Reverse Wrist Curl (Barbell)
3
10 reps
-
7B
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cable Overhead Curl
3
151 reps
-
1B
Tricep Extension (Cable)
3
15 reps
-
2A
Incline Curl (Dumbbell)
3
15 reps
-
2B
Dips Between Chairs
3
15 reps
-
3A
Chest Fly (Cable)
3
15 reps
-
3B
Rear Delt Fly (Cable)
3
15 reps
-
4A
Straight-Arm Pulldown
3
15 reps
-
4B
Front Raise
3
15 reps
-
5A
Hack Squat
3
15 reps
-
5B
Hip Thrust (Barbell)
3
15 reps
-
6A
Standing Calf Raise
3
15 reps
-
6B
Shrug (Barbell)
3
15 reps
-
7A
Reverse Wrist Curl (Barbell)
3
15 reps
-
7B
Wrist Curls
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Barbell Rollout
3
10 reps
-
1B
Deadlift (Barbell)
3
10 reps
-
2A
Roman Chair Sit Up
2
10 reps
-
2B
Back Extension
2
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Shoulder Press (Plate Loaded)
3
10 reps
-
4B
Pull-Up (Assisted)
3
10 reps
-
5A
Tricep Extension (Barbell)
3
10 reps
-
5B
Prone Incline Dumbbell Curl
3
10 reps
-
6A
Kettlebell Toe Raise
3
10 reps
-
6B
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Barbell Rollout
3
10 reps
-
1B
Deadlift (Barbell)
3
10 reps
-
2A
Roman Chair Sit Up
2
10 reps
-
2B
Back Extension
2
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Shoulder Press (Plate Loaded)
3
10 reps
-
4B
Pull-Up (Assisted)
3
10 reps
-
5A
Tricep Extension (Barbell)
3
10 reps
-
5B
Prone Incline Dumbbell Curl
3
10 reps
-
6A
Kettlebell Toe Raise
3
10 reps
-
6B
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Barbell Rollout
3
15 reps
-
1B
Deadlift (Barbell)
3
15 reps
-
2A
Roman Chair Sit Up
2
15 reps
-
2B
Back Extension
2
15 reps
-
3A
Lat Pulldown
3
15 reps
-
3B
Incline Bench Press (Dumbbell)
3
15 reps
-
4A
Shoulder Press (Plate Loaded)
3
15 reps
-
4B
Pull-Up (Assisted)
3
15 reps
-
5A
Tricep Extension (Barbell)
3
15 reps
-
5B
Prone Incline Dumbbell Curl
3
15 reps
-
6A
Kettlebell Toe Raise
3
15 reps
-
6B
Seated Calf Raise
3
15 reps
-
Week 1
1 / 5 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
12 Reps
-
1B
Bent Over Row (Barbell)3 Sets
12 Reps
-
2A
Lat Pulldown3 Sets
12 Reps
-
2B
Standing Shoulder Press (Dumbbell)3 Sets
12 Reps
-
3A
Incline Rear Delt Flye2 Sets
12 Reps
-
3B
Incline Fly Press (Dumbbell)2 Sets
12 Reps
-
4A
Cable Crossover2 Sets
12 Reps
-
4B
Lateral Raise (Cable)2 Sets
12 Reps
-
5A
Shrug (Barbell)3 Sets
12 Reps
-
5B
Straight-Arm Dip (Bodyweight)3 Sets
12 Reps
-
6A
Tricep Kickback3 Sets
12 Reps
-
6B
Behind-The-Back Cable Curl3 Sets
12 Reps
-
7A
Walking Lunge (Dumbbell)3 Sets
12 Reps
-
7B
Plank3 Sets
-
8A
Standing Calf Raise3 Sets
12 Reps
-
8B
Wrist Curls3 Sets
12 Reps
-
Day 2
1A
Tricep Pushdown (Cable)3 Sets
12 Reps
-
1B
Bicep Curl (Barbell)3 Sets
12 Reps
-
2A
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
2B
Behind-The-Neck Curl3 Sets
12 Reps
-
3A
V-Up3 Sets
12 Reps
-
3B
Step-Up (Weighted)3 Sets
12 Reps
-
4A
Cable Crossover3 Sets
12 Reps
-
4B
Front Raise3 Sets
12 Reps
-
4C
Straight-Arm Pulldown3 Sets
12 Reps
-
5A
Kettlebell Toe Raise3 Sets
12 Reps
-
5B
Straight-Arm Pushdown3 Sets
12 Reps
-
6A
Reverse Wrist Curl (Barbell)3 Sets
12 Reps
-
6B
Wrist Curls3 Sets
12 Reps
-
Day 3
1A
Squat (Barbell)3 Sets
12 Reps
-
1B
Hanging Knee Raise3 Sets
15 Reps
-
2A
Deadlift (Barbell)2 Sets
12 Reps
-
2B
Abs Crunch (Weighted)2 Sets
12 Reps
-
3A
Bulgarian Split Squat (Dumbbell)2 Sets
12 Reps
-
3B
Romanian Deadlift (Barbell)2 Sets
12 Reps
-
4A
Side Plank2 Sets
15 Reps
-
4B
Shrug (Barbell)2 Sets
12 Reps
-
5A
Upright Row (Dumbbell)3 Sets
12 Reps
-
5B
Decline Bench Press (Barbell)3 Sets
12 Reps
-
6A
Seated Row (Cable)3 Sets
12 Reps
-
6B
Bench Press (Dumbbell)3 Sets
12 Reps
-
7A
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
-
7B
Concentration Curl3 Sets
12 Reps
-
8A
Standing Calf Raise3 Sets
12 Reps
-
8B
Kettlebell Toe Raise3 Sets
12 Reps
-
Day 4
1A
Reverse-Grip Dumbbell Press3 Sets
12 Reps
-
1B
Incline Dumbbell Row3 Sets
12 Reps
-
2A
Decline Flye - Dumbbell3 Sets
12 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3A
Upright Row (Dumbbell)2 Sets
12 Reps
-
3B
Dips Between Chairs2 Sets
12 Reps
-
4A
Underhand Lat Pulldown2 Sets
12 Reps
-
4B
Arnold Press2 Sets
12 Reps
-
5A
Behind-The-Back Shrug3 Sets
12 Reps
-
5B
Straight-Arm Pushdown3 Sets
12 Reps
-
6A
Hammer Curl3 Sets
12 Reps
-
6B
Tricep Kickback3 Sets
12 Reps
-
7A
Seated Calf Raise3 Sets
12 Reps
-
7B
Reverse Wrist Curl (Dumbbell)3 Sets
12 Reps
-
Day 5
1A
Barbell Rollout3 Sets
15 Reps
-
1B
Deadlift (Barbell)3 Sets
12 Reps
-
2A
Back Extension2 Sets
15 Reps
-
2B
Roman Chair Sit Up2 Sets
15 Reps
-
3A
Incline Bench Press (Dumbbell)3 Sets
15 Reps
-
3B
Lat Pulldown3 Sets
15 Reps
-
4A
Shoulder Press (Plate Loaded)3 Sets
12 Reps
-
4B
Pull-Up (Assisted)3 Sets
15 Reps
-
5A
Tricep Extension (Barbell)3 Sets
15 Reps
-
5B
Prone Incline Dumbbell Curl3 Sets
15 Reps
-
6A
Seated Calf Raise3 Sets
15 Reps
-
6B
Kettlebell Toe Raise3 Sets
15 Reps
-