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The Balanced Body

by Matt S.

Program Description

A great program for people with more limited time in their schedule who also want to achieve an impressive Physique, increase strength, and maintain a healthy body. Good for a home gym setup with dumbbells, barbells, squats rack and cable machine.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 16, 2025 12:37
  • Last Edited
    Jun 16, 2025 12:51
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
-
1B
Bicep Curl (Barbell)
1
3
12-15 reps
-
-
-
2A
Incline Bench Press (Barbell)
4
8-10 reps
-
2B
Straight Bar Lat Extension
4
10-12 reps
-
3A
Arnold Press
4
8-10 reps
-
3B
Tricep Extension (Cable)
4
10-12 reps
-
3C
Incline Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Push Up
4
20-30 reps
-
4B
Lateral Raise (Cable)
4
10-12 reps
-
4C
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2A
Overhead Press (Barbell)
4
8-10 reps
-
2B
Bicep Curl (Cable)
4
10-15 reps
-
3A
Bench Press (Dumbbell)
4
10-12 reps
-
3B
Seated Row (Cable)
4
10-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
-
4C
Bicep Curl (Dumbbell)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
4-6 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Hack Squat
4
10-12 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3A
Pull-Up (Assisted)
4
8-10 reps
-
3B
Chest Fly (Cable)
4
10-12 reps
-
3C
Hammer Curl (Dumbbell)
4
10-12 reps
-
4A
Tricep Pushdown (Cable)
4
10-12 reps
-
4B
Romanian Deadlift (Barbell)
4
8-12 reps
-
4C
Lateral Raise (Dumbbell)
4
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Squat (Barbell)
4 Sets
8-10 Reps
-
1B
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
-
-
-
2A
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2B
Straight Bar Lat Extension
4 Sets
10-12 Reps
-
3A
Arnold Press
4 Sets
8-10 Reps
-
3B
Tricep Extension (Cable)
4 Sets
10-12 Reps
-
3C
Incline Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
4A
Push Up
4 Sets
20-30 Reps
-
4B
Lateral Raise (Cable)
4 Sets
10-12 Reps
-
4C
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 2
1A
Barbell Row
4 Sets
8-10 Reps
-
1B
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2A
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2B
Bicep Curl (Cable)
4 Sets
10-15 Reps
-
3A
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3B
Seated Row (Cable)
4 Sets
10-12 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
4B
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
-
4C
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
4-6 Reps
-
1B
Standing Calf Raise
4 Sets
12-15 Reps
-
2A
Hack Squat
4 Sets
10-12 Reps
-
2B
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3A
Pull-Up (Assisted)
4 Sets
8-10 Reps
-
3B
Chest Fly (Cable)
4 Sets
10-12 Reps
-
3C
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
4A
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
4B
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
4C
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-