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Satyam Program

by satyam S.

Program Description

The programs aims to get the back thick and big arms

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 25, 2025 10:17
  • Last Edited
    Mar 10, 2026 10:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Upper Back
10.5%
Lats
9.8%
Biceps
9.1%
Abs
8.5%
Chest
8.1%
Glutes
7.4%
Front Delts
6.4%
Lower Back
6.1%
Middle Delts
5.1%
Hamstrings
4.7%
Quadriceps
4.1%
Rear Delts
3.4%
Forearms
1.4%
Cardio
1.1%
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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
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
12 reps
-
4
Preacher Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Dip (Bodyweight)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Back Extension
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
AMRAP
-
6
Cardio
1
30 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
3
Wide Grip Pull-Up
3 Sets
12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
-
Day 2
1
Barbell Row
3 Sets
8-12 Reps
-
2
Pullover (Dumbbell)
3 Sets
12 Reps
-
3
Dip (Bodyweight)
3 Sets
12-15 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Back Extension
3 Sets
AMRAP
-
Day 3
1
French Press
3 Sets
-
2
Bicep Curl (EZ Bar)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Abs Crunch (Machine)
3 Sets
AMRAP
-
6
Cardio
1 Set
30 mins
-
Day 4
No exercises added to this day
Day 5
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Wide Grip Pull-Up
3 Sets
AMRAP
-
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Abs Crunch (Machine)
3 Sets
AMRAP
-
Day 6
1
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
3 Sets
AMRAP
-
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Back Extension
3 Sets
AMRAP
-
Day 7
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
French Press
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
AMRAP
-
6
Cardio
1 Set
30 mins
-