Program Description
To build an all-rounder physique.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedSep 07, 2025 01:09
- Last EditedSep 24, 2025 04:13
Summary
**Monty's Workout** is an intensive 18-week program designed for dedicated lifters looking to maximize their strength and muscle gains. With a rigorous 7-day training schedule, you'll engage in targeted workouts focusing on major muscle groups, including chest, back, and core. Each session includes a variety of exercises, from dumbbell bench presses to barbell deadlifts, ensuring a comprehensive approach to fitness. This program is perfect for those ready to push their limits and achieve transformative results in their physique. Get ready to elevate your training and embrace the challenge!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Upper Back
10.3%
Hamstrings
9.6%
Biceps
9.2%
Front Delts
8.7%
Quadriceps
7.7%
Lats
7.6%
Chest
7.5%
Abs
6.8%
Glutes
5.2%
Middle Delts
4.3%
Calves
4.3%
Rear Delts
2.6%
Lower Back
1.9%
Forearms
1.7%
Cardio
1.1%
Adductors
0.9%
Abductors
0.4%
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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
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Fly Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
AMRAP
-
5
Bicycle Crunch
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Deadlift (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Front Raise
4
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Tricep Kickback
4
8-12 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
5
Preacher Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
15-20 reps
-
2
Standing Calf Raise
4
15-20 reps
-
3
Leg Extension
4
15-20 reps
-
4
Lying Leg Curl
4
15-20 reps
-
5
Squat (Barbell)
4
15-20 reps
-
6
Leg Press
4
15-20 reps
-
7
Leg Curl
4
15-20 reps
-
8
Stiff Leg Deadlift
4
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
2
Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Incline Fly Press (Dumbbell)3 Sets
8-12 Reps
-
4
Chest Fly (Cable)3 Sets
AMRAP
-
5
Bicycle Crunch3 Sets
15 Reps
-
6
Hanging Leg Raise3 Sets
10 Reps
-
7
Plank3 Sets
30 mins
-
Day 2
1
Pull-Up (Assisted)3 Sets
8-12 Reps
-
2
Lat Pulldown4 Sets
8-12 Reps
-
3
Barbell Row3 Sets
8-12 Reps
-
4
T-Bar Row3 Sets
8-12 Reps
-
5
Seated Row (Cable)3 Sets
8-12 Reps
-
6
Deadlift (Barbell)3 Sets
8-12 Reps
-
Day 3
1
Cardio1 Set
-
Day 4
1
Rear Delt Fly (Dumbbell)4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
4
Front Raise4 Sets
8-12 Reps
-
5
Shrug (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
2
Skull Crusher (Barbell)4 Sets
8-12 Reps
-
3
Tricep Kickback4 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)4 Sets
8-12 Reps
-
Day 6
1
Seated Calf Raise4 Sets
15-20 Reps
-
2
Standing Calf Raise4 Sets
15-20 Reps
-
3
Leg Extension4 Sets
15-20 Reps
-
4
Lying Leg Curl4 Sets
15-20 Reps
-
5
Squat (Barbell)4 Sets
15-20 Reps
-
6
Leg Press4 Sets
15-20 Reps
-
7
Leg Curl4 Sets
15-20 Reps
-
8
Stiff Leg Deadlift4 Sets
15-20 Reps
-
Day 7
1
Cardio1 Set
-
-