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Chad Overload V2

by Emilio S.

Program Description

Get jacked, stacked, succulent, and dense

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 30, 2024 10:32
  • Last Edited
    Sep 07, 2024 02:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
1B
Chin-Up (Bodyweight)
2
8-12 reps
2A
Seated Overhead Press (Barbell)
3
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
2C
Seated Calf Raise
3
8-12 reps
3A
Seated Row (Cable)
3
8-12 reps
3B
Dip (Bodyweight)
3
15-30 reps
4A
Bicep Curl (Dumbbell)
3
8-12 reps
4B
Tricep Pushdown (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
1B
Neck Curl
2
15-20 reps
2A
Back Extension (Weighted)
3
8-12 reps
2B
Farmer's Walk (Weighted)
3
1-5 mins
3A
Power Shrug
3
6-12 reps
3B
Leg Extension
3
10-20 reps
3C
Hanging Leg Raise
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
1B
Deficit Push Up
2
8-12 reps
2A
Kroc Row
3
6-10 reps
2B
Standing Calf Raise
3
15-20 reps
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
3B
Reverse Pec Deck
3
15-20 reps
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
4B
Preacher Curl (Dumbbell)
3
6-12 reps
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
1B
Neck Curl
2
15-20 reps
2A
Leg Press
3
8-12 reps
2B
Wrist Curls
3
12-20 reps
3A
Hip Abductor (Machine)
3
8-12 reps
3B
Leg Curl
3
8-12 reps
4A
Split Squat (Bodyweight)
2
20-50 reps
4B
Abs Crunch (Machine)
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
1B
Lat Pulldown
3
8-12 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Lateral Raise (Machine)
3
12-20 reps
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
3B
Face Pull
3
8-12 reps
4A
Meadows Curl
3
6-10 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
Week 1
1 / 12 Weeks
Day 1
1A
Push Up (Weighted)
2 Sets
6-12 Reps
1B
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
2C
Seated Calf Raise
3 Sets
8-12 Reps
3A
Seated Row (Cable)
3 Sets
8-12 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
Day 2
1A
Squat (Barbell)
2 Sets
6-10 Reps
1B
Neck Curl
2 Sets
15-20 Reps
2A
Back Extension (Weighted)
3 Sets
8-12 Reps
2B
Farmer's Walk (Weighted)
3 Sets
1-5 mins
3A
Power Shrug
3 Sets
6-12 Reps
3B
Leg Extension
3 Sets
10-20 Reps
3C
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1A
Chin-Up (Weighted)
2 Sets
6-10 Reps
1B
Deficit Push Up
2 Sets
8-12 Reps
2A
Kroc Row
3 Sets
6-10 Reps
2B
Standing Calf Raise
3 Sets
15-20 Reps
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
3B
Reverse Pec Deck
3 Sets
15-20 Reps
4A
Behind-The-Neck Press (Smith Machine)
3 Sets
8-12 Reps
4B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
4C
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
Day 5
1A
Pec Deck (Machine)
3 Sets
8-12 Reps
1B
Lat Pulldown
3 Sets
8-12 Reps
2A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
2B
Lateral Raise (Machine)
3 Sets
12-20 Reps
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
3B
Face Pull
3 Sets
8-12 Reps
4A
Meadows Curl
3 Sets
6-10 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
1B
Neck Curl
2 Sets
15-20 Reps
2A
Leg Press
3 Sets
8-12 Reps
2B
Wrist Curls
3 Sets
12-20 Reps
3A
Hip Abductor (Machine)
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4A
Split Squat (Bodyweight)
2 Sets
20-50 Reps
4B
Abs Crunch (Machine)
2 Sets
15-20 Reps