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BoostcampPNG

Winter 2026

by Joey R.

Program Description

Embrace the chill of Winter 2026 with this dynamic 12-week training program designed to elevate your strength and endurance. Committed to four days a week, you'll engage in a balanced mix of resistance training and conditioning workouts that challenge your limits and ignite your progress. Perfect for all fitness levels, this program will help you build muscle, boost your metabolism, and stay motivated through the colder months. Get ready to transform your winter into a season of strength and achievement!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 07, 2025 04:06
  • Last Edited
    Dec 07, 2025 04:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
11.1%
Upper Back
10.3%
Rear Delts
7.7%
Chest
7.7%
Biceps
7.7%
Lats
6.8%
Middle Delts
6.8%
Abs
5.1%
Neck
5.1%
Quadriceps
5.1%
Hamstrings
4.3%
Glutes
4.3%
Forearms
3.4%
Lower Back
1.7%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Dip (Weighted)
2
6-10 reps
-
3
Pullover (Dumbbell)
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
6
Incline Chest Press (Machine)
2
6-10 reps
-
7
Tricep Extension (Machine)
2
6-10 reps
-
8
Neck Curl
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Chin-Up (Weighted)
2
6-10 reps
-
4
Leg Press (45 Degrees)
2
6-10 reps
-
5
Hyperextension
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7
Chest Supported Row (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Hammer Curl (Dumbbell)
2
6-10 reps
-
4
Incline Chest Press (Machine)
2
6-10 reps
-
5
Neck Curl
3
20-30 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Dragon Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Power Shrug
3
10-15 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Preacher Curl (Machine)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Reverse Pec Deck
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Incline Chest Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
7
Tricep Extension (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
8
Neck Curl
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
-
-
-
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
3
Chin-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Leg Press (45 Degrees)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Hyperextension
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
7
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 3
1
Reverse Pec Deck
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Incline Chest Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Neck Curl
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
-
-
-
6
Skull Crusher (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Dragon Fly
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Power Shrug
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Pendulum Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Preacher Curl (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-