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FARUK ERDEM

by Faruk E.

Program Description

Faruk erdem

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 03:12
  • Last Edited
    Sep 16, 2025 09:18

Summary

Unlock your strength potential with the FARUK ERDEM program, a comprehensive 16-week training plan designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of push and pull workouts, focusing on compound and isolation exercises that target all major muscle groups. With a variety of equipment utilized, including barbells, dumbbells, and machines, this program ensures progressive overload to maximize your gains. Get ready to transform your physique and elevate your performance with structured routines that challenge and inspire you every step of the way.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Biceps
13.1%
Triceps
12.3%
Lats
10.4%
Front Delts
9.7%
Chest
9.2%
Middle Delts
8.7%
Hamstrings
5%
Quadriceps
4.3%
Rear Delts
4.1%
Glutes
2.6%
Abs
2.4%
Forearms
1.7%
Lower Back
1.4%
Calves
1%
Adductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Pullover (Machine)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
4
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Hanging Toes To Bar
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Hanging Toes To Bar
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
-
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
-
2
V-Bar Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
-
2
V-Bar Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
-
2
V-Bar Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Face Pull
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10-15 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 4
1
V-Bar Lat Pulldown
4 Sets
8-12 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-15 Reps
-
4
Face Pull
3 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
6
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
10-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Extension
4 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-