Program Description
look nice lol
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedJun 20, 2025 07:41
- Last EditedJun 25, 2025 04:44
Summary
Embark on an 18-week journey designed specifically for novice lifters looking to build strength and confidence in the gym. With four training days each week, this program focuses on foundational movements like deadlifts, squats, and bench presses, ensuring you develop a solid base while mastering proper form. Each session is structured to progressively challenge your muscles, combining barbell, dumbbell, and bodyweight exercises to enhance overall fitness. Get ready to transform your strength and unleash your potential!
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Download App to Unlock
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
6-8 Reps
-
2
Squat (Barbell)4 Sets
8-11 Reps
-
3
Sit Up4 Sets
AMRAP
-
4
Lat Pulldown (Close Grip)3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
6
Leg Extension4 Sets
10-13 Reps
-
7
Shrug (Barbell)3 Sets
AMRAP
-
Day 2
1
Bench Press (Dumbbell)3 Sets
8-10 Reps
-
2
Overhead Extension (Dumbbell)3 Sets
6-8 Reps
-
3
Dumbbell Row3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)4 Sets
8-11 Reps
-
6
Face Pull3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)3 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)4 Sets
8-11 Reps
-
3
Russian Twist3 Sets
AMRAP
-
4
Incline Cable Chest Fly3 Sets
8-10 Reps
-
5
Pull-Up (Assisted)3 Sets
8-10 Reps
-
6
Calf Raise (Machine)4 Sets
15-18 Reps
-
Day 4
1
Bench Press (Close Grip)3 Sets
6-8 Reps
-
2
Pullover (Dumbbell)3 Sets
8-10 Reps
-
3
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
4
Single Arm Tricep Extension (Cable)4 Sets
10-13 Reps
-
5
Hammer Curl (Dumbbell)4 Sets
8-11 Reps
-
6
Lateral Raise (Cable)4 Sets
12-15 Reps
-