UPDATED 4 DAY ROTATION

by Kunal Guha

Program Description

To build as much drink 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
    Jul 20, 2025 02:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Lat Pulldown
2
8-12 reps
-
6
High Pull
3
5-8 reps
-
7
Kelso Shrug
3
8-12 reps
-
8
Straight Arm Pulldown
2
12-15 reps
-
9
Seated Front Raise
2
8-12 reps
-
10
Lateral Raise (Cable)
2
8-12 reps
-
11
Rear Delt Row
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-8 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
5-8 reps
-
5
Incline Chest Fly (Dumbbell)
1
12-15 reps
-
6
Lying Rear Lateral Raise
2
8-12 reps
-
7
Front Raise
1
8-12 reps
-
8
Lateral Raise (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
Squat (Low Bar)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Reverse Lunge (Dumbbell)
3
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
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Low Bar)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Pendlay Row
3 Sets
5-8 Reps
-
2
Bench Press (Barbell)
3 Sets
5-8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
5
Incline Chest Fly (Dumbbell)
1 Set
12-15 Reps
-
6
Lying Rear Lateral Raise
2 Sets
8-12 Reps
-
7
Front Raise
1 Set
8-12 Reps
-
8
Lateral Raise (Dumbbell)
1 Set
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 6
1
Squat (Low Bar)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Reverse Lunge (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Face Pull
3 Sets
8-12 Reps
-
2
Overhead Press (Barbell)
2 Sets
5-8 Reps
-
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
4
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
5
Lat Pulldown
2 Sets
8-12 Reps
-
6
High Pull
3 Sets
5-8 Reps
-
7
Kelso Shrug
3 Sets
8-12 Reps
-
8
Straight Arm Pulldown
2 Sets
12-15 Reps
-
9
Seated Front Raise
2 Sets
8-12 Reps
-
10
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
11
Rear Delt Row
2 Sets
8-12 Reps
-
Day 5
1
Face Pull
3 Sets
8-12 Reps
-
2
Overhead Press (Barbell)
2 Sets
5-8 Reps
-
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
4
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
5
Lat Pulldown
2 Sets
8-12 Reps
-
6
High Pull
3 Sets
5-8 Reps
-
7
Kelso Shrug
3 Sets
8-12 Reps
-
8
Straight Arm Pulldown
2 Sets
12-15 Reps
-
9
Seated Front Raise
2 Sets
8-12 Reps
-
10
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
11
Rear Delt Row
2 Sets
8-12 Reps
-