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Mark and Danil

by never juss
3 athletes joined

Program Description

Mark danil

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 05, 2025 10:20
  • Last Edited
    Nov 06, 2025 01:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.7%
Biceps
14.1%
Forearms
9.5%
Upper Back
9.4%
Chest
9.1%
Lats
9.1%
Front Delts
8.5%
Middle Delts
6.1%
Quadriceps
6.1%
Hamstrings
4.9%
Rear Delts
3.7%
Glutes
1.2%
Abductors
0.6%
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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
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown
3
-
4
Lat Prayer
3
-
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Rear Delt Row
3
15 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
10 reps
-
-
-
5
Skull Crusher (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Bicep Curl (Machine)
3
-
5
Hammer Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
-
-
-
5
Skull Crusher (Dumbbell)
3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Rear Delt Row
3 Sets
15 Reps
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
-
-
-
5
Skull Crusher (Dumbbell)
3 Sets
-
Day 4
1
Leg Press
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Bicep Curl (Machine)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Wrist Curls
3 Sets
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 2
1
Pull-Up (Assisted)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Lat Prayer
3 Sets
-
5
Bicep Curl (Machine)
3 Sets
-
6
Hammer Curl
2 Sets
-