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BoostcampPNG

Upper Lower ABAB

by Franz C.
1 athletes joined

Program Description

strength hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2026 03:06
  • Last Edited
    Feb 05, 2026 07:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Front Delts
15.3%
Chest
10.7%
Abs
10.7%
Middle Delts
7.6%
Upper Back
6.1%
Lats
4.6%
Rear Delts
4.6%
Quadriceps
4.6%
Glutes
4.6%
Hamstrings
4.6%
Biceps
3.1%
Calves
3.1%
Adductors
2.3%
Forearms
1.5%
Neck
1.5%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lying Rear Lateral Raise
2 Sets
15 Reps
-
5
Bicep Curl (Barbell)
2 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
7
Sit Up
2 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lying Rear Lateral Raise
2 Sets
15 Reps
-
5
Bicep Curl (Barbell)
2 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
7
Sit Up
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Calf Raise (Leg Press)
2 Sets
20 Reps
-
5
Dip (Bodyweight)
2 Sets
12 Reps
-
6
Neck Curl
1 Set
10 Reps
-
7
Sit Up
2 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Calf Raise (Leg Press)
2 Sets
20 Reps
-
5
Dip (Bodyweight)
2 Sets
12 Reps
-
6
Neck Curl
1 Set
10 Reps
-
7
Sit Up
2 Sets
10 Reps
-