logo
BoostcampPNG

Hypertrophy High Volume & Frequency Low Intensity

by Karl R.

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

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 04:28
  • Last Edited
    May 14, 2025 05:12
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
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 Extension
5 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 Pulldown
5 Sets
8-20 Reps
-
8
Standing Calf Raise
5 Sets
8-20 Reps
-
9
Wrist Curls
5 Sets
8-20 Reps
-
Day 4
1
Front Squat (Dumbbell)
5 Sets
8-20 Reps
-
2
Front Raise
5 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 Row
5 Sets
8-20 Reps
-
7
Push Up (Weighted)
5 Sets
8-20 Reps
-
8
Standing Calf Raise
5 Sets
8-20 Reps
-
9
Wrist Curls
5 Sets
8-20 Reps
-
Day 2
1
Leg Extension
5 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 Pulldown
5 Sets
8-20 Reps
-
8
Standing Calf Raise
5 Sets
8-20 Reps
-
9
Wrist Curls
5 Sets
8-20 Reps
-
Day 3
1
Leg Extension
5 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 Pulldown
5 Sets
8-20 Reps
-
8
Standing Calf Raise
5 Sets
8-20 Reps
-
9
Wrist Curls
5 Sets
8-20 Reps
-
Day 5
1
Front Squat (Dumbbell)
5 Sets
8-20 Reps
-
2
Front Raise
5 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 Row
5 Sets
8-20 Reps
-
7
Push Up (Weighted)
5 Sets
8-20 Reps
-
8
Standing Calf Raise
5 Sets
8-20 Reps
-
9
Wrist Curls
5 Sets
8-20 Reps
-