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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
    Aug 10, 2025 08:15
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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
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
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
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
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
Hammer Curl (Dumbbell)
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
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)
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)
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)
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 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
-
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)
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)
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)
3
10-15 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
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
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
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
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
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
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
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
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
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
Reverse Pec Deck
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
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
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
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
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
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
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10-15 Reps
-
4
Reverse Pec Deck
3 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
-
2
Leg Curl
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
Day 4
1
V-Bar Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
4
Reverse Pec Deck
3 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-