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Gauges Program

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1 athletes joined

Program Description

Become a barrel

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    150 minutes
  • Created
    Apr 11, 2025 11:36
  • Last Edited
    Jun 18, 2025 12:13

Summary

Unlock your strength with the Gauges Program, an 18-week journey designed to elevate your fitness game. Committing to five days a week, you’ll engage in targeted workouts focusing on major muscle groups, including chest, triceps, legs, and shoulders. Each session is crafted with a mix of barbell, dumbbell, and machine exercises, ensuring a comprehensive approach to building muscle and enhancing endurance. Get ready to push your limits and achieve the results you've always desired!
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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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
5
Alternating Dumbbell Curl
4
10 reps
-
6
Chin-Up (Assisted)
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
10 reps
-
2
Spider Curl
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Alternating Dumbbell Curl
4
10 reps
-
7
Lat Pulldown
4
10 reps
-
8
Lat Pulldown (Neutral Grip)
4
10 reps
-
9
Seated Row (Cable)
4
10 reps
-
10
Barbell Row
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Squat (Barbell)
4
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Hip Abductor (Machine)
4
10 reps
-
7
Front Raise
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
10 reps
-
9
Shrug (Dumbbell)
4
10 reps
-
10
Rear Delt Fly (Cable)
4
10 reps
-
11
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Neutral Grip)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
7
Shrug (Dumbbell)
4
10 reps
-
8
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Chest Fly (Cable)
4
10 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3
Decline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Chest Fly (Cable)
4 Sets
10 Reps
-
5
Chest Fly (Machine)
4 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
-
8
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Leg Press
4 Sets
10 Reps
-
2
Leg Curl
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Squat (Barbell)
4 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
6
Hip Abductor (Machine)
4 Sets
10 Reps
-
7
Front Raise
4 Sets
10 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
9
Shrug (Dumbbell)
4 Sets
10 Reps
-
10
Rear Delt Fly (Cable)
4 Sets
10 Reps
-
11
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
Day 4
1
Lat Pulldown
4 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Barbell Row
4 Sets
10 Reps
-
5
Front Raise
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
7
Shrug (Dumbbell)
4 Sets
10 Reps
-
8
Rear Delt Fly (Cable)
4 Sets
10 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
3
Decline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Chest Fly (Cable)
4 Sets
10 Reps
-
5
Chest Fly (Machine)
4 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
-
8
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
Day 1
1
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
2
Spider Curl
4 Sets
10 Reps
-
3
Bicep Curl (Cable)
4 Sets
10 Reps
-
4
Bicep Curl (Barbell)
4 Sets
10 Reps
-
5
Alternating Dumbbell Curl
4 Sets
10 Reps
-
6
Chin-Up (Assisted)
4 Sets
10 Reps
-
7
Lat Pulldown
4 Sets
10 Reps
-
8
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
9
Seated Row (Cable)
4 Sets
10 Reps
-
10
Barbell Row
4 Sets
10 Reps
-