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Darth Goatman

by Eric S.
1 athletes joined

Program Description

Unleash your inner athlete with the Darth Goatman program, a comprehensive 18-week journey designed to sculpt muscle and enhance athletic performance. With a commitment of just 60 minutes a day, seven days a week, this program caters to all fitness levels—whether you're a novice or an advanced lifter. Utilizing a full gym setup, you'll engage in dynamic workouts that challenge your strength, endurance, and agility. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2026 07:13
  • Last Edited
    Jan 24, 2026 07:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Upper Back
10.8%
Lats
9.8%
Front Delts
9.6%
Biceps
9.5%
Hamstrings
7.6%
Glutes
7.3%
Chest
7.3%
Quadriceps
6.7%
Lower Back
4.3%
Abs
4.3%
Middle Delts
3%
Calves
2.4%
Adductors
2.4%
Forearms
1.8%
Abductors
1.2%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Bicep Curl (Barbell)
3
-
5
Chin-Up (Assisted)
1
-
6
Concentration Curl
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Dip (Bodyweight)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Leg Press
4
-
3
Leg Extension
4
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Leg Curl
4
-
7
Seated Calf Raise
4
-
8
Hip Adductor (Machine)
4
-
9
Back Extension
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Bench Press (Close Grip)
4
-
3
Wide Grip Lat Pulldown
4
-
4
Seated Row (Machine)
4
-
5
Incline Bench Press (Dumbbell)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Kettlebell Gorilla Row
4
-
8
Pull-Up (Neutral Grip, Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Hammer Curl (Dumbbell)
3
-
3
Concentration Curl
1
-
4
Tricep Rope Push Down (Cable)
3
-
5
Bicep Curl (Barbell)
3
-
6
Chin-Up (Assisted)
1
-
7
Tricep Dip (Bodyweight)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Upright Row (Barbell)
1
-
10
Seated Shoulder Press (Dumbbell)
1
-
11
Lateral Raise (Dumbbell)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Reaching Situp
1
-
3
Oblique Crunch
1
-
4
Lying Leg Raise
1
-
5
Knee Raise (Captain's Chair)
1
-
6
Kettlebell Halo
1
-
Week 1
1 / 18 Weeks
Day 1
1
Warm Up
1 Set
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
1 Set
-
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
9
Back Extension
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 2
1
Warm Up
1 Set
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
7
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
1 Set
-
-
-
-
8
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Warm Up
1 Set
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
-
-
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
-
-
-
5
Chin-Up (Assisted)
1 Set
-
6
Concentration Curl
1 Set
-
7
Overhead Tricep Extension (Cable)
1 Set
-
8
Tricep Dip (Bodyweight)
1 Set
-
9
Upright Row (Barbell)
1 Set
-
10
Seated Shoulder Press (Dumbbell)
1 Set
-
11
Lateral Raise (Dumbbell)
1 Set
-
Day 4
1
Warm Up
1 Set
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
1 Set
-
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
-
-
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
9
Back Extension
1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 5
1
Warm Up
1 Set
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
7
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
1 Set
-
-
-
-
8
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
-
-
-
Day 6
1
Warm Up
1 Set
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
3
Concentration Curl
1 Set
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
-
-
-
6
Chin-Up (Assisted)
1 Set
-
7
Tricep Dip (Bodyweight)
1 Set
-
8
Overhead Tricep Extension (Cable)
1 Set
-
9
Upright Row (Barbell)
1 Set
-
10
Seated Shoulder Press (Dumbbell)
1 Set
-
11
Lateral Raise (Dumbbell)
1 Set
-
Day 7
1
Warm Up
1 Set
-
2
Reaching Situp
1 Set
-
3
Oblique Crunch
1 Set
-
4
Lying Leg Raise
1 Set
-
5
Knee Raise (Captain's Chair)
1 Set
-
6
Kettlebell Halo
1 Set
-