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UPDATED 4 DAY ROTATION

by Kunal Guha
5.0
(1 rating)

Program Description

To build as much strength and muscle as humanly possible

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 01:13
  • Last Edited
    Aug 21, 2025 05:22

Summary

Transform your upper body with the UPDATED 4 DAY ROTATION program! Over 18 weeks, you'll engage in a dynamic 6-day weekly routine focused on building strength and definition in your arms. This program features a variety of exercises, including Alternating Dumbbell Curls and JM Presses, designed to maximize muscle engagement and promote growth. Perfect for those with a garage gym setup, this plan will help you achieve your fitness goals while keeping your workouts fresh and challenging. Get ready to sculpt your arms and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Lats
10.3%
Front Delts
9.1%
Biceps
8%
Triceps
7.7%
Chest
6.4%
Middle Delts
6.2%
Abs
5.9%
Hamstrings
5.6%
Glutes
5.6%
Rear Delts
5.3%
Quadriceps
5.3%
Forearms
3.9%
Lower Back
3.4%
Calves
1.9%
Neck
0.5%
Adductors
0.4%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Rear Delt Row
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Face Pull
2
8-12 reps
-
4
Shrug (Barbell)
2
8-12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Front Raise
3
8-12 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Kelso Shrug
2
8-12 reps
-
9
Straight Arm Pulldown
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Pendlay Row
2
5-8 reps
-
4
Bench Press (Paused)
2
5-8 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Incline Bench Press (Barbell)
3
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
4
AMRAP
-
1B
Lateral Raise (Cable)
2
8-12 reps
-
2A
Front Raise
2
8-12 reps
-
2B
Rear Delt Row
2
8-12 reps
-
3A
Behind The Back Shrug
3
8-12 reps
-
3B
Lat Pulldown
3
8-12 reps
-
4A
Face Pull
2
8-12 reps
-
4B
Lying Pullover (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
10-20 reps
-
2
High Bar Squat (Barbell)
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Reverse Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
8-12 reps
-
2
Single Arm Pushdown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
JM Press (Smith Machine)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
10-15 reps
-
2
High Bar Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
3
Good Morning
1
2
5-8 reps
8-10 reps
-
-
4
Rack Pull (Barbell)
1
5-8 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Press (45 Degrees)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Pendlay Row
2
5-8 reps
-
4
Bench Press (Paused)
2
5-8 reps
-
5
Incline Bench Press (Barbell)
3
5-8 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Face Pull
2
8-12 reps
-
4
Shrug (Barbell)
2
8-12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Front Raise
3
8-12 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Kelso Shrug
2
8-12 reps
-
9
Straight Arm Pulldown
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
8-12 reps
-
1B
Pec Deck (Machine)
2
8-12 reps
-
2A
Pendlay Row
2
5-8 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Incline Bench Press (Barbell)
3
5-8 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
2
8-12 reps
-
1B
Pec Deck (Machine)
2
8-12 reps
-
2A
Pendlay Row
2
5-8 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Incline Bench Press (Barbell)
3
5-8 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
8-12 reps
-
2
Single Arm Pushdown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
JM Press (Smith Machine)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
10-20 reps
-
2
High Bar Squat (Barbell)
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Reverse Lunge (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
8-12 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Face Pull
2
8-12 reps
-
4
Shrug (Barbell)
2
8-12 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
6
Front Raise
3
8-12 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Kelso Shrug
2
8-12 reps
-
9
Straight Arm Pulldown
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Pendlay Row
2
5-8 reps
-
4
Bench Press (Paused)
2
5-8 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Incline Bench Press (Barbell)
3
5-8 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2A
Pull-Up (Bodyweight)
5
AMRAP
-
2B
Power Shrug
1
5-10 reps
RPE 10
2C
Yates Row
2
8-12 reps
RPE 10
2D
AD Press
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Front Raise
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
Rear Delt Row
2
8-12 reps
-
7
Lying Pullover (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
2
8-12 reps
-
2
Upright Row (Barbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Wide Grip Pull-Up
5
AMRAP
-
6
Military Press (Barbell)
5
3-5 reps
-
7
Yates Row
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pullover (EZ Bar)
2
8-12 reps
-
1B
Rear Delt Fly (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
-
3A
Wide Grip Pull-Up
3
AMRAP
-
3B
Power Shrug
1
5-8 reps
-
4A
Pull-Up (Bodyweight)
2
AMRAP
-
4B
Military Press (Barbell)
2
8-12 reps
-
5
Single Arm Cable Front Raise
2
8-12 reps
-
6A
Lat Pulldown
2
8-12 reps
-
6B
Underhand EZ Bar Yates Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
-
1B
Incline Fly Press (Dumbbell)
2
8-12 reps
-
2A
Kelso Shrug
2
10-15 reps
-
2B
Bench Press (Paused)
2
5-8 reps
-
3A
Reverse Pec Deck
2
8-12 reps
-
3B
Lu Raise
2
8-12 reps
-
4A
Incline Bench Press (Barbell)
2
8-12 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5
Seated Front Raise
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
10-20 reps
-
2
High Bar Squat (Barbell)
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Reverse Lunge (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
8-12 reps
-
2
Single Arm Pushdown
2
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
JM Press (Smith Machine)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
2
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
-
2
Neck Curl
3
10-20 reps
-
3
Front Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
4
Hamstring Curl
2
8-12 reps
-
5
Shrug Row
2
8-12 reps
-
6
Leg Press (45 Degrees)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
AMRAP
-
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
3
Deadlift (Barbell)
1
5 reps
-
4
Romanian Deadlift (Barbell)
2
5-8 reps
-
5
Front Squat (Barbell)
3
5-8 reps
-
6
Single Leg Press
3
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
2
8-12 reps
-
1B
Hammer Curl (Cable)
2
8-12 reps
-
2A
Bodyweight JM Press
2
-
2B
Bicep Curl (EZ Bar)
2
8-12 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Preacher Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pallof Press
3
10-15 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Back Extension (Weighted)
2
8-12 reps
-
3
High Bar Squat (Barbell)
2
8-10 reps
-
4
Good Morning
2
8-10 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Hamstring Curl
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
8
Forward Lunge
1
10-15 reps
-
9
Reverse Lunge (Dumbbell)
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
8-12 reps
-
1B
Seated Dumbbell Curl
2
8-12 reps
-
2A
JM Press (Smith Machine)
2
5-8 reps
-
2B
Hammer Curl (Dumbbell)
2
5-8 reps
-
3A
Lying Tricep Extension (Barbell)
2
8-12 reps
-
3B
Incline Curl (Dumbbell)
2
8-12 reps
-
4A
Eugene Extension
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Rear Delt Row
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Face Pull
2 Sets
8-12 Reps
-
4
Shrug (Barbell)
2 Sets
8-12 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Front Raise
3 Sets
8-12 Reps
-
7
Lat Pulldown
3 Sets
8-12 Reps
-
8
Kelso Shrug
2 Sets
8-12 Reps
-
9
Straight Arm Pulldown
2 Sets
12-15 Reps
-
Day 2
1
Neck Curl
3 Sets
10-20 Reps
-
2
High Bar Squat (Barbell)
2 Sets
8-12 Reps
-
3
Good Morning
2 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
6
Hamstring Curl
3 Sets
8-12 Reps
-
7
Reverse Lunge (Dumbbell)
2 Sets
8-12 Reps
-
Day 3
1
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
2
Chest Fly (Cable)
2 Sets
8-12 Reps
-
3
Pendlay Row
2 Sets
5-8 Reps
-
4
Bench Press (Paused)
2 Sets
5-8 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
8
Front Raise
2 Sets
8-12 Reps
-
Day 4
1
Alternating Dumbbell Curl
2 Sets
8-12 Reps
-
2
Single Arm Pushdown
2 Sets
8-12 Reps
-
3
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
-
7
Wrist Curls
3 Sets
12-15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Rear Delt Row
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Face Pull
2 Sets
8-12 Reps
-
4
Shrug (Barbell)
2 Sets
8-12 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
6
Front Raise
3 Sets
8-12 Reps
-
7
Lat Pulldown
3 Sets
8-12 Reps
-
8
Kelso Shrug
2 Sets
8-12 Reps
-
9
Straight Arm Pulldown
2 Sets
12-15 Reps
-
Day 6
1
Neck Curl
3 Sets
10-20 Reps
-
2
High Bar Squat (Barbell)
2 Sets
8-12 Reps
-
3
Good Morning
2 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
6
Hamstring Curl
3 Sets
8-12 Reps
-
7
Reverse Lunge (Dumbbell)
2 Sets
8-12 Reps
-