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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 07, 2025 07:21
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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
-