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Program Description

Build muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 14, 2025 07:46
  • Last Edited
    Nov 14, 2025 09:02
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Triceps
10.2%
Quadriceps
9.2%
Chest
9%
Front Delts
8.6%
Upper Back
8.6%
Glutes
8.1%
Lats
7.5%
Calves
6.6%
Middle Delts
6.1%
Biceps
6%
Lower Back
3.4%
Abs
2.7%
Adductors
1.6%
Forearms
0.6%
Rear Delts
0.3%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Rack Chins
2
6-10 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Dip (Bodyweight)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Cambered Bar Curls
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Rack Chins
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
15-20 reps
-
7
Calf Raise (Machine)
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Cambered Bar Preacher Curls
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Cambered Bar Seated Tricep Extensions
3
8-12 reps
-
9
Cable Pressdowns With Rope Attachment
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Rack Chins
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
5
Dip (Bodyweight)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Cambered Bar Curls
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
8
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Rack Chins
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Lat Pulldown (Close Grip)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Upright Row (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Press
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Leg Curl
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
5
Cambered Bar Preacher Curls
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Concentration Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Spider Curl
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
8
Cambered Bar Seated Tricep Extensions
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Cable Pressdowns With Rope Attachment
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
10
Tricep Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-