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BoostcampPNG

Lower-Upper-FB-Arms

by Christian S.
1 athletes joined

Program Description

Program for a client of mine, who works out monday, tuesday and friday in the gym and wants to add in some volume on weekends at home

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2025 04:48
  • Last Edited
    May 12, 2025 03:13
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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
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pavlov Press
2
15-20 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-12 reps
-
3B
Calf Raise (Leg Press)
3
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Adductor (Machine)
3
8-12 reps
-
5B
Hip Abductor (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
6-10 reps
-
5C
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Single Arm Row (Dumbbell)
3
6-10 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Oblique Crunch
2
10-15 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Shrug
3
10-15 reps
-
6
Pec Deck (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
4
8-15 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
1C
Skull Crusher (Dumbbell)
3
6-10 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
2C
Dead Bug
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 4
1A
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
1C
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
-
2A
Hammer Curl
3 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
2C
Dead Bug
2 Sets
AMRAP
-
Day 2
1
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5A
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5B
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5C
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Knee Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 1
1
Pavlov Press
2 Sets
15-20 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3B
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
4A
Leg Curl
3 Sets
8-12 Reps
-
4B
Leg Extension
3 Sets
8-12 Reps
-
5A
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
5B
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2B
Single Arm Row (Dumbbell)
3 Sets
6-10 Reps
-
3A
Hyperextension
3 Sets
10-15 Reps
-
3B
Oblique Crunch
2 Sets
10-15 Reps
-
4
Pullover (Machine)
3 Sets
8-12 Reps
-
5
Shrug
3 Sets
10-15 Reps
-
6
Pec Deck (Machine)
2 Sets
10-15 Reps
-