5.0
(1 rating)
Program Description
An intermediate/advanced program designed by yours truly, which I envision creating the physique of the fictional hero, Ted Chepic. Ted comes from the “Hard-Eyes” album, my first musical creation unleashed to the world. Ted fearlessly fought Hard-Eyes, a supernatural frog the size of a truck with unstoppable killing abilities, and came out on top. He didn’t care whether he lived or died, he had just witnessed the incredible strength of an unstoppable creature destroy his entire village and his lover. Hardeyes killed everyone he ever cared about. When he returned to his village and saw the blanket of his friend’s baby on the ground with his village destroyed, he knew something horrible had happened. He dropped to his knees, only to get back up and frantically search for the other people he cared about. There were no survivors. He later found his girlfriend, and she was no longer alive. Consumed by rage, he drew his sword and followed the beast on top of a volcano. He was met with unstoppable strength, and it nearly killed him. However, from sheer perseverance, bloodlust, vengeance, and strength, he managed to severely wound Hard-Eyes, and the beast fell from the volcano, and his body was not found. This is the heroism, or rather lack of it, that we are looking to encompass.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 31, 2025 08:40
- Last EditedJul 08, 2025 12:24
Summary
The Ted Chepic Program is a comprehensive 12-week training plan designed for serious lifters looking to build strength and muscle. Comprising five workouts per week, this program focuses on targeted supersets that maximize efficiency and intensity, ensuring you hit all major muscle groups effectively. With a full gym setup, you'll engage in a variety of exercises, including high bar squats, deadlifts, and Romanian deadlifts, all aimed at sculpting your physique and enhancing performance. Get ready to push your limits and achieve your fitness goals with this structured and dynamic approach!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
High Bar Squat (Barbell)3 Sets
4-8 Reps
-
1B
Standing Calf Raise3 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3A
Leg Extension3 Sets
12-15 Reps
-
3B
Face Pull3 Sets
10-15 Reps
-
3C
Wrist Curls3 Sets
10-15 Reps
-
Day 5
1A
Deadlift (Barbell)3 Sets
3 Reps
-
1B
Seated Calf Raise3 Sets
15-20 Reps
-
2A
Leg Press3 Sets
10-15 Reps
-
2B
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
3A
Leg Curl3 Sets
10-15 Reps
-
3B
Rear Delt Fly (Machine)3 Sets
10-15 Reps
-
Day 3
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Kroc Row3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
-
3B
Neck Curl3 Sets
10-15 Reps
-
3C
Pronation Twist3 Sets
8-12 Reps
-
Day 4
1
Chin-Up (Weighted)3 Sets
4-8 Reps
-
2
Dip (Weighted)3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
4A
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
4B
Reverse Wrist Curl (Dumbbell)3 Sets
10-15 Reps
-
Day 1
1A
Bench Press (Barbell)3 Sets
4-8 Reps
-
1B
Hammer Curl3 Sets
8-12 Reps
-
2A
Seated Overhead Press (Barbell)3 Sets
6-10 Reps
-
2B
Decline Sit Up (Weighted)3 Sets
8-12 Reps
-
3A
Pec Fly (Dumbbell)3 Sets
10-15 Reps
-
3B
Single Arm Tricep Extension (Cable)3 Sets
10-15 Reps
-
3C
Neck Extension3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Maddy T.Age 18, Woman
5 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This is the best program probably in the world. I got so jacked and so strong, I couldn’t help but fantasise about taking on the heroic role of the frog slayer. As a woman, I have broken barriers and carved my own path; the path of a hero. Unfazed by the evils around me, I will conquer all.