Program Description
Intermediate bodybuilding plan for those over 40 who want a high frequency and a high volume plan that saves joints by applying lower intensity.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMay 14, 2025 04:28
- Last EditedJun 18, 2025 11:05
Summary
Unlock your muscle-building potential with the **Hypertrophy High Volume & Frequency** program! Over 18 weeks, you'll engage in five days of low-intensity, high-volume workouts designed to maximize hypertrophy through targeted exercises. This program emphasizes full-body routines, utilizing machines and free weights to ensure balanced development across all major muscle groups. Perfect for those looking to increase muscle size while maintaining a manageable intensity, this plan is your roadmap to achieving impressive gains in strength and physique. Get ready to transform your training and see results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-20 reps
RPE 9
2
Pec Deck (Machine)
5
8-20 reps
-
3
Lateral Raise (Machine)
5
8-20 reps
-
4
Tricep Pushdown (Cable)
5
8-20 reps
-
5
Bicep Curl (Dumbbell)
5
8-20 reps
-
6
Chest Supported Row (Machine)
5
8-20 reps
-
7
Wide Grip Lat Pulldown
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
5
8-20 reps
-
2
Front Raise
5
8-20 reps
-
3
Pull-Up (Weighted)
5
8-20 reps
-
4
Overhead Tricep Extension (Dumbbell)
5
8-20 reps
-
5
Hammer Curl (Dumbbell)
5
8-20 reps
-
6
Barbell Row
5
8-20 reps
-
7
Push Up (Weighted)
5
8-20 reps
-
8
Standing Calf Raise
5
8-20 reps
-
9
Wrist Curls
5
8-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension5 Sets
8-20 Reps
@9
2
Pec Deck (Machine)5 Sets
8-20 Reps
-
3
Lateral Raise (Machine)5 Sets
8-20 Reps
-
4
Tricep Pushdown (Cable)5 Sets
8-20 Reps
-
5
Bicep Curl (Dumbbell)5 Sets
8-20 Reps
-
6
Chest Supported Row (Machine)5 Sets
8-20 Reps
-
7
Wide Grip Lat Pulldown5 Sets
8-20 Reps
-
8
Standing Calf Raise5 Sets
8-20 Reps
-
9
Wrist Curls5 Sets
8-20 Reps
-
Day 4
1
Front Squat (Dumbbell)5 Sets
8-20 Reps
-
2
Front Raise5 Sets
8-20 Reps
-
3
Pull-Up (Weighted)5 Sets
8-20 Reps
-
4
Overhead Tricep Extension (Dumbbell)5 Sets
8-20 Reps
-
5
Hammer Curl (Dumbbell)5 Sets
8-20 Reps
-
6
Barbell Row5 Sets
8-20 Reps
-
7
Push Up (Weighted)5 Sets
8-20 Reps
-
8
Standing Calf Raise5 Sets
8-20 Reps
-
9
Wrist Curls5 Sets
8-20 Reps
-
Day 2
1
Leg Extension5 Sets
8-20 Reps
@9
2
Pec Deck (Machine)5 Sets
8-20 Reps
-
3
Lateral Raise (Machine)5 Sets
8-20 Reps
-
4
Tricep Pushdown (Cable)5 Sets
8-20 Reps
-
5
Bicep Curl (Dumbbell)5 Sets
8-20 Reps
-
6
Chest Supported Row (Machine)5 Sets
8-20 Reps
-
7
Wide Grip Lat Pulldown5 Sets
8-20 Reps
-
8
Standing Calf Raise5 Sets
8-20 Reps
-
9
Wrist Curls5 Sets
8-20 Reps
-
Day 3
1
Leg Extension5 Sets
8-20 Reps
@9
2
Pec Deck (Machine)5 Sets
8-20 Reps
-
3
Lateral Raise (Machine)5 Sets
8-20 Reps
-
4
Tricep Pushdown (Cable)5 Sets
8-20 Reps
-
5
Bicep Curl (Dumbbell)5 Sets
8-20 Reps
-
6
Chest Supported Row (Machine)5 Sets
8-20 Reps
-
7
Wide Grip Lat Pulldown5 Sets
8-20 Reps
-
8
Standing Calf Raise5 Sets
8-20 Reps
-
9
Wrist Curls5 Sets
8-20 Reps
-
Day 5
1
Front Squat (Dumbbell)5 Sets
8-20 Reps
-
2
Front Raise5 Sets
8-20 Reps
-
3
Pull-Up (Weighted)5 Sets
8-20 Reps
-
4
Overhead Tricep Extension (Dumbbell)5 Sets
8-20 Reps
-
5
Hammer Curl (Dumbbell)5 Sets
8-20 Reps
-
6
Barbell Row5 Sets
8-20 Reps
-
7
Push Up (Weighted)5 Sets
8-20 Reps
-
8
Standing Calf Raise5 Sets
8-20 Reps
-
9
Wrist Curls5 Sets
8-20 Reps
-