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 EditedJun 18, 2025 09:09
Summary
Unleash your inner strength with the **Superman Remastered** program, a dynamic 5-week training plan designed for those ready to elevate their fitness game. With 5 days of intense workouts each week, this program focuses on supersets that target all major muscle groups, ensuring balanced development and explosive gains. Whether you're pushing through barbell bench presses or mastering dumbbell shoulder presses, you'll build power and endurance like never before. Perfect for garage gym enthusiasts, this program combines effective exercises with a structured approach to help you achieve your fitness goals. Get ready to soar!
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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
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
-