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Bro Gains Pushing 40

by Judge H.
1 athletes joined

Program Description

Bro Gains Pushing 40 is a custom, science-backed fitness program built for men who aren’t slowing down - they’re leveling up. Designed specifically for guys in their late 30s and 40s, it blends strength training and recovery strategies to help you build lean muscle, shred fat, and reclaim your prime. This isn’t about trying to train like you did at 20 — it’s about training smarter, harder, and with purpose.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2025 02:41
  • Last Edited
    Nov 03, 2025 02:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
11.6%
Chest
10.6%
Biceps
9.9%
Quadriceps
8.5%
Upper Back
7.4%
Middle Delts
7%
Abs
6.7%
Lats
6%
Hamstrings
5.6%
Glutes
4.2%
Calves
3.5%
Rear Delts
2.1%
Forearms
1.4%
Lower Back
1.1%
Abductors
0.7%
Adductors
0.7%
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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
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Calf Raise (Leg Press)
3
20 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Front Raise
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hamstring Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
20 reps
-
6
Hanging Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12 reps
-
2
Cable Crossover
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Dumbbell Shoulder Circuit
3
48 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Front Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 5
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Dumbbell Shoulder Circuit
1 Set
1 Set
1 Set
48 Reps
48 Reps
48 Reps
-
-
-
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-