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Ralph program

by Ralph F.

Program Description

build muscle and some strength

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 08, 2025 12:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
12%
Upper Back
11.7%
Biceps
8%
Hamstrings
7.4%
Chest
6.7%
Middle Delts
6.7%
Quadriceps
6.7%
Abs
6.1%
Lats
5.5%
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)
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 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
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 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
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 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 1
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
-
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Ring Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hammer Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
Reverse Wrist Curl (Barbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 3
1
Belt Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Calf Raises (Belt Squat)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Sit Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Seated Anterior Delt Press (AD)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Bench Press (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Chest Supported Lateral Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Chest Expander Pull-Apart (Horizontal)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
12+ Reps
12+ Reps
12+ Reps
-
-
-
Day 5
1
Weighted Inverted Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Upright Row (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Glute-Ham Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Leg Curl (Home)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Calf Raises (Belt Squat)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-