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Ralph program

by Ralph F.
1 athletes joined

Program Description

build muscle and some strength. Used ddp on all exercises except ones with rep max and amrap. For rep max add weight when at the top of the range, for amrap add weight when it feels appropriate.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 05, 2025 03:26
  • Last Edited
    Dec 16, 2025 09:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
11.9%
Upper Back
11.7%
Biceps
8%
Hamstrings
7.3%
Quadriceps
6.7%
Middle Delts
6.7%
Chest
6.7%
Abs
6.1%
Lats
5.7%
Glutes
5.5%
Forearms
4.9%
Rear Delts
4.6%
Adductors
0.6%
Lower Back
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Ring Push Up
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Prayer
3
12-15 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Lying Reverse Fly
2
8-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
5
Shrug (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
2
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Lunge (Dumbbell)
2
8-12 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raises (Belt Squat)
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
8-10 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Bench Press (Close Grip)
2
8-10 reps
-
4
Chest Supported Lateral Raise
2
8-12 reps
-
5
Chest Expander Pull-Apart (Horizontal)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Cable Crunch
3
12+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weighted Inverted Row
3
8-12 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
6
Face Pull
2
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Glute-Ham Raise
2
8-12 reps
-
3
Leg Curl (Home)
2
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
5
Calf Raises (Belt Squat)
3
30 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Belt Squat
3 Sets
12-15 Reps
-
2
Lunge (Dumbbell)
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
10-12 Reps
-
4
Leg Curl
2 Sets
10-12 Reps
-
5
Calf Raises (Belt Squat)
3 Sets
20 Reps
-
6
Sit Up
3 Sets
12 Reps
-
Day 4
1
Seated Anterior Delt Press (AD)
3 Sets
8-10 Reps
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Bench Press (Close Grip)
2 Sets
8-10 Reps
-
4
Chest Supported Lateral Raise
2 Sets
8-12 Reps
-
5
Chest Expander Pull-Apart (Horizontal)
2 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
12+ Reps
-
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Glute-Ham Raise
2 Sets
8-12 Reps
-
3
Leg Curl (Home)
2 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
5
Calf Raises (Belt Squat)
3 Sets
30 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
3
Ring Push Up
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Lat Prayer
3 Sets
12-15 Reps
-
4
Shrug (Barbell)
3 Sets
10-12 Reps
-
5
Lying Reverse Fly
2 Sets
8-12 Reps
-
6
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
-
Day 5
1
Weighted Inverted Row
3 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Upright Row (Barbell)
2 Sets
8-10 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Face Pull
2 Sets
12-15 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
-