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Project Shred O' lympus

by Brandon Baulo
1 athletes joined

Program Description

**Project Shred O' lympus** is a dynamic program designed to elevate your strength and hypertrophy with a focused 5-day split. Each day targets specific muscle groups through a variety of compound and isolation exercises, ensuring comprehensive development and optimal recovery. With a blend of supersets and traditional sets, you'll push your limits while maximizing efficiency. Get ready to transform your physique and unleash your potential!

Program Overview

  • Level
    Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2026 06:16
  • Last Edited
    Apr 06, 2026 08:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Abs
12.3%
Front Delts
11.9%
Upper Back
9.6%
Middle Delts
9.1%
Biceps
8.9%
Chest
7.4%
Lats
5.6%
Rear Delts
4%
Hamstrings
4%
Quadriceps
4%
Glutes
3.4%
Forearms
3.3%
Calves
1.1%
Cardio
0.8%
Lower Back
0.7%
Adductors
0.5%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Incline Bench Press (Barbell)
5
4-6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
5 reps
-
4A
Seated Shoulder Press (Dumbbell)
5
6-10 reps
-
4B
Dip (Weighted)
5
6-8 reps
-
5A
Shrug (Barbell)
5
8-10 reps
-
5B
Lateral Raise (Dumbbell)
5
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Tricep Rope Push Down (Cable)
4
15 reps
-
7A
Lateral Raise (Machine)
3
15 reps
-
7B
Overhead Tricep Extension (Barbell)
3
12 reps
-
8
Russian Twist
5
20 reps
-
9
Ab Wheel
4
12 reps
-
10
Cable Crunch
3
15-20 reps
-
11
Hanging Leg Raise
3
12-15 reps
-
12
Decline Sit Up (Bodyweight)
3
20 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Bicep Curl (Barbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
6-8 reps
-
7
Bench Press (Close Grip)
4
8-12 reps
-
8
Face Pull
4
15-20 reps
-
9
Hammer Curl (Dumbbell)
3
12 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
10B
Tricep Pushdown (Cable)
3
12 reps
-
11
Bicep Curl (Cable)
3
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3
12 reps
-
13
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Squat (Barbell)
5
4-6 reps
-
3
Leg Press (45 Degrees)
4
10-12 reps
-
4A
Lying Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
15 reps
-
5
Standing Calf Raise
5
15-20 reps
-
6
Cable Crunch
3
15-20 reps
-
7
Ab Wheel
4
12 reps
-
8
Russian Twist
5
20 reps
-
9
Decline Crunch
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
-
2A
Lateral Raise (Dumbbell)
3
20-25 reps
-
2B
Lateral Raise (Cable)
3
20-25 reps
-
2C
Lateral Raise (Machine)
3
20-25 reps
-
3
Shrug (Dumbbell)
4
12-15 reps
-
4A
Incline Curl (Dumbbell)
4
10-12 reps
-
4B
Skull Crusher (Dumbbell)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
21s (EZ Bar)
3
21 reps
-
8
Lateral Raise (Dumbbell)
2
20 reps
-
9
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
8 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Chest Supported Row (Machine)
4
12 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7A
Tricep Rope Push Down (Cable)
3
15 reps
-
7B
Bicep Curl (Cable)
3
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
10
Russian Twist
4
20 reps
-
11
Ab Wheel
4
12 reps
-
12
Cable Crunch
3
15-20 reps
-
13
Decline Sit Up (Bodyweight)
3
20 reps
-
14
Cardio
1
25 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
1 Reps
-
-
-
-
-
-
2
Incline Bench Press (Barbell)
5 Sets
4-6 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
5 Reps
-
4A
Seated Shoulder Press (Dumbbell)
5 Sets
6-10 Reps
-
4B
Dip (Weighted)
5 Sets
6-8 Reps
-
5A
Shrug (Barbell)
5 Sets
8-10 Reps
-
5B
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
-
6A
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
-
6B
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
7A
Lateral Raise (Machine)
3 Sets
15 Reps
-
7B
Overhead Tricep Extension (Barbell)
3 Sets
12 Reps
-
8
Russian Twist
5 Sets
20 Reps
-
9
Ab Wheel
4 Sets
12 Reps
-
10
Cable Crunch
3 Sets
15-20 Reps
-
11
Hanging Leg Raise
3 Sets
12-15 Reps
-
12
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
-
13
Cardio
1 Set
20 mins
-
Day 2
1
Pull-Up (Weighted)
5 Sets
4-6 Reps
-
2
T-Bar Row
4 Sets
6-10 Reps
-
3
Dumbbell Row
4 Sets
8-10 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
-
7
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
8
Face Pull
4 Sets
15-20 Reps
-
9
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
10A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
10B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
11
Bicep Curl (Cable)
3 Sets
AMRAP
-
12
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
13
Cardio
1 Set
20 mins
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
1 Reps
1 Reps
5 Reps
-
-
-
-
-
-
-
2
Squat (Barbell)
5 Sets
4-6 Reps
-
3
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
4A
Lying Leg Curl
3 Sets
12-15 Reps
-
4B
Leg Extension
3 Sets
15 Reps
-
5
Standing Calf Raise
5 Sets
15-20 Reps
-
6
Cable Crunch
3 Sets
15-20 Reps
-
7
Ab Wheel
4 Sets
12 Reps
-
8
Russian Twist
5 Sets
20 Reps
-
9
Decline Crunch
4 Sets
25 Reps
-
Day 4
1
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
2A
Lateral Raise (Dumbbell)
3 Sets
20-25 Reps
-
2B
Lateral Raise (Cable)
3 Sets
20-25 Reps
-
2C
Lateral Raise (Machine)
3 Sets
20-25 Reps
-
3
Shrug (Dumbbell)
4 Sets
12-15 Reps
-
4A
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
-
4B
Skull Crusher (Dumbbell)
4 Sets
10-12 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
7
21s (EZ Bar)
3 Sets
21 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
-
9
Cardio
1 Set
20 mins
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
5 Reps
-
-
-
-
-
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Lat Pulldown
4 Sets
10-12 Reps
-
5
Chest Supported Row (Machine)
4 Sets
12 Reps
-
6
Standing Pullover (Cable)
3 Sets
15 Reps
-
7A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7B
Bicep Curl (Cable)
3 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
9
Hanging Leg Raise
3 Sets
12-15 Reps
-
10
Russian Twist
4 Sets
20 Reps
-
11
Ab Wheel
4 Sets
12 Reps
-
12
Cable Crunch
3 Sets
15-20 Reps
-
13
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
-
14
Cardio
1 Set
25 mins
-