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EDC Orlando God Body

by Mateo A.

Program Description

To look as good as our raving attitude

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 20, 2025 01:48
  • Last Edited
    Jun 18, 2025 08:46

Summary

Unleash your potential with the EDC Orlando God Body program, a 10-week journey designed to sculpt your physique and elevate your strength. Committing to 7 days a week, you'll tackle intense leg days packed with supersets like barbell squats and stiff leg deadlifts, ensuring every muscle is engaged. This program is perfect for those ready to push their limits and achieve a powerful, athletic body. Get ready to transform your workout routine and embrace the grind!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-10 reps
75%
1B
Lying Leg Raise
8
15 reps
-
2A
Stiff Leg Deadlift
4
15 reps
-
2B
Reverse Nordic Curl
4
10 reps
-
3A
Squat (Barbell)
4
15 reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
40 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8-10 reps
75%
1B
Clown Curls
4
15 reps
-
2A
Lat Pulldown
4
12-15 reps
-
2B
Skull Crusher (Barbell)
4
10 reps
-
3A
Incline Bench Press (Barbell)
4
10 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
4A
Bent Over Row (Barbell)
4
10 reps
-
4B
Incline Curl (Dumbbell)
4
8-10 reps
-
5A
Tricep Pushdown (Cable)
4
10 reps
-
5B
Push Up
4
10-15 reps
-
6
Dip (Bodyweight)
4
15 reps
-
Week 1
1 / 10 Weeks
Day 1
1A
Squat (Barbell)
4 Sets
8-10 Reps
75%
1B
Lying Leg Raise
8 Sets
15 Reps
-
2A
Stiff Leg Deadlift
4 Sets
15 Reps
-
2B
Reverse Nordic Curl
4 Sets
10 Reps
-
3A
Squat (Barbell)
4 Sets
15 Reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
Day 3
1
Stretching
1 Set
30 mins
-
Day 4
1A
Squat (Barbell)
4 Sets
8-10 Reps
75%
1B
Lying Leg Raise
8 Sets
15 Reps
-
2A
Stiff Leg Deadlift
4 Sets
15 Reps
-
2B
Reverse Nordic Curl
4 Sets
10 Reps
-
3A
Squat (Barbell)
4 Sets
15 Reps
40%
3B
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
Day 2
1A
Bench Press (Barbell)
4 Sets
8-10 Reps
75%
1B
Clown Curls
4 Sets
15 Reps
-
2A
Lat Pulldown
4 Sets
12-15 Reps
-
2B
Skull Crusher (Barbell)
4 Sets
10 Reps
-
3A
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4A
Bent Over Row (Barbell)
4 Sets
10 Reps
-
4B
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
-
5A
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
5B
Push Up
4 Sets
10-15 Reps
-
6
Dip (Bodyweight)
4 Sets
15 Reps
-
Day 5
1A
Bench Press (Barbell)
4 Sets
8-10 Reps
75%
1B
Clown Curls
4 Sets
15 Reps
-
2A
Lat Pulldown
4 Sets
12-15 Reps
-
2B
Skull Crusher (Barbell)
4 Sets
10 Reps
-
3A
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4A
Bent Over Row (Barbell)
4 Sets
10 Reps
-
4B
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
-
5A
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
5B
Push Up
4 Sets
10-15 Reps
-
6
Dip (Bodyweight)
4 Sets
15 Reps
-
Day 6
1
Stretching
1 Set
40 mins
-
Day 7
1A
Bench Press (Barbell)
4 Sets
8-10 Reps
75%
1B
Clown Curls
4 Sets
15 Reps
-
2A
Lat Pulldown
4 Sets
12-15 Reps
-
2B
Skull Crusher (Barbell)
4 Sets
10 Reps
-
3A
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4A
Bent Over Row (Barbell)
4 Sets
10 Reps
-
4B
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
-
5A
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
5B
Push Up
4 Sets
10-15 Reps
-
6
Dip (Bodyweight)
4 Sets
15 Reps
-