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Big Dawgs 🗣🗣🔥🔥

by Ataberk B.

Program Description

I dont care about legs they are big enough

Program Overview

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 07, 2025 07:03
  • Last Edited
    Aug 16, 2025 12:35

Summary

Unleash your inner beast with the **Big Dawgs** program, an 18-week strength training journey designed for serious lifters. Committing to four days a week, you'll target major muscle groups through a balanced mix of compound and isolation exercises, including classic moves like the Incline Bench Press and Lat Pulldown. This program emphasizes progressive overload, ensuring you build muscle and strength effectively while keeping your workouts fresh and engaging. Get ready to transform your physique and dominate the gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Triceps
14.7%
Biceps
11.3%
Rear Delts
9.8%
Front Delts
9.1%
Middle Delts
8.9%
Lats
7.7%
Chest
7%
Forearms
5.9%
Hamstrings
4.4%
Quadriceps
3%
Lower Back
1.4%
Abs
1.2%
Glutes
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Lat Pulldown (Close Grip)
2
6-10 reps
-
3
Leg Curl
3
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Seated Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
3
Leg Extension
3
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
French Press
2
10-15 reps
-
6
Single Arm Rear Delt Fly (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Wrist Curls
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
6-10 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
8-15 reps
-
6
Seated Military Press (Smith Machine)
3
6-8 reps
-
7
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
6-12 reps
-
2
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3
Hammer Curl
2
10-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Pec Deck
3
8-15 reps
-
6
Y Raise
3
8-12 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Wrist Curls
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
-
3
Leg Curl
3 Sets
-
4
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
7
Seated Row (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
-
2
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
3
Leg Extension
3 Sets
-
4
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
5
French Press
2 Sets
10-15 Reps
-
6
Single Arm Rear Delt Fly (Cable)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Wrist Curls
3 Sets
8-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2
Bench Press (Close Grip)
2 Sets
6-10 Reps
-
3
Lat Pulldown
2 Sets
6-10 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Dumbbell Row
2 Sets
8-15 Reps
-
6
Seated Military Press (Smith Machine)
3 Sets
6-8 Reps
-
7
Face Pull
3 Sets
10-20 Reps
-
Day 4
1
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
3
Hammer Curl
2 Sets
10-15 Reps
-
4
Single Arm Pushdown
2 Sets
8-12 Reps
-
5
Reverse Pec Deck
3 Sets
8-15 Reps
-
6
Y Raise
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
8
Wrist Curls
2 Sets
AMRAP
-