Program Description
Forge a body made of iron from this heavy duty, high intensity, moderate to low volume hypertrophy program. This is a classic upper-lower, rest-rest, upper-lower, rest split designed to grantee gradual gains over time. The emphasis of this program is placed on the entire body, requiring high intensity training taken to failure or 1 RIR every set. Each muscle is trained multiple times a week with an emphasis on shoulders, arms, upper back (traps and lats) and quads. Alternative exercises are given for each exercise, you have complete freedom with them (you can alternate every week, alternate when bored or in the case of plateaus, or alternate never if you please). Due to the lower volume, I emphasize the importance of intense training for ideal results with this program, however volume may be increased if recovery allows (for more advanced lifters). LET'S FORGE SOME IRON!!!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedDec 12, 2025 08:55
- Last EditedDec 12, 2025 09:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
10.4%
Upper Back
9.7%
Biceps
9.3%
Lats
7.7%
Chest
6.9%
Quadriceps
6.2%
Middle Delts
5.4%
Hamstrings
5.4%
Glutes
5.4%
Forearms
5.4%
Abs
4.6%
Calves
4.6%
Rear Delts
3.5%
Lower Back
2.3%
Abductors
0.8%
Adductors
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
2A
Seated Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Fly Press (Dumbbell)
2
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-10 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Seated Calf Raise
3
12-15 reps
-
2
Leg Press
2
7-10 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Curl (Barbell)
2
8-12 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2
Good Morning
2
8-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Decline Sit Up (Weighted)
2
6-12 reps
-
4B
Dead Hang
2
-
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2A
Seated Overhead Press (Barbell)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2B
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Fly Press (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3B
Decline Sit Up (Weighted)1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Overhead Extension (EZ Bar)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1A
Romanian Deadlift (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
1B
Seated Calf Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Leg Press1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3A
Power Shrug1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3B
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Leg Extension1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 3
1A
Dip (Weighted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
1B
Dumbbell Row1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2A
AD Press (Smith Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2B
Reverse Curl (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3A
Pullover (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Katana Extension1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1A
Squat (Barbell)1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
1B
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Good Morning1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3A
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3B
Standing Calf Raise1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4A
Decline Sit Up (Weighted)1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4B
Dead Hang1 Set
1 Set
-
-