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BoostcampPNG

yes

by Zechariah JimmiJams

Program Description

yes

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    160 minutes
  • Created
    Aug 11, 2025 04:13
  • Last Edited
    Aug 12, 2025 04:13

Summary

Embark on an 18-week journey designed to sculpt and strengthen your upper body with this comprehensive program. Committing to six days a week, you'll engage in a variety of targeted exercises, including machine and dumbbell movements, to effectively build muscle and enhance your overall fitness. Each session focuses on key muscle groups, ensuring balanced development and optimal results. With a full gym required, you’ll have access to the tools you need to elevate your training and achieve your goals. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.2%
Middle Delts
14.2%
Triceps
12.2%
Biceps
11.8%
Upper Back
10.9%
Chest
9.7%
Lats
5.8%
Quadriceps
4.6%
Hamstrings
4.3%
Rear Delts
3.9%
Forearms
3.2%
Calves
3.2%
Lower Back
0.9%
Abs
0.6%
Glutes
0.6%
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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
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
8-12 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Upright Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Band Face Pull
3
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Leg Extension
3
12-20 reps
-
3
Leg Curl
3
12-20 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
10-12 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Bayesian Curl
3 Sets
12-15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Upright Row (Barbell)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Band Face Pull
3 Sets
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Pec Deck (Machine)
3 Sets
10-12 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Bayesian Curl
3 Sets
12-15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Upright Row (Barbell)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Band Face Pull
3 Sets
AMRAP
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2
Leg Extension
4 Sets
12-20 Reps
-
3
Leg Curl
3 Sets
12-20 Reps
-
4
Standing Calf Raise
3 Sets
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
6
Wrist Curls
2 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Sissy Squat
2 Sets
8-12 Reps
-
2
Leg Extension
4 Sets
12-20 Reps
-
3
Leg Curl
3 Sets
12-20 Reps
-
4
Standing Calf Raise
3 Sets
AMRAP
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
6
Wrist Curls
2 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-