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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Lats
13.1%
Biceps
11.1%
Triceps
9.6%
Front Delts
9%
Forearms
8.7%
Quadriceps
7.3%
Chest
7.3%
Calves
7.3%
Middle Delts
5.5%
Glutes
2.3%
Lower Back
1.7%
Hamstrings
1.7%
Rear Delts
0.9%
Abs
0.6%
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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
-