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BoostcampPNG

New Workout

by Mridul Bansal
1 athletes joined

Program Description

5 day workout plan

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 04:07
  • Last Edited
    Jun 18, 2025 10:40

Summary

Transform your physique with this comprehensive 18-week workout program designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of push and pull workouts, focusing on major muscle groups to build strength and definition. Each session incorporates a variety of exercises, from barbell bench presses to cable rows, ensuring a full-body challenge that promotes muscle growth and endurance. Get ready to elevate your training and achieve your fitness goals!
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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
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Arnold Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl
3
-
4
Alternating Dumbbell Curl
3
-
5
Pinwheel Curl
3
-
6
Wrist Curls
3
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hamstring Curl
3
-
3
Leg Extension
3
-
4
Hip Adductor (Machine)
3
-
5
Hip Abductor (Machine)
3
-
6
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Press (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Tricep Extension (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
-
2
Lat Pulldown
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Alternating Dumbbell Curl
2
-
5
Abs Crunch (Machine)
3
-
6
Reverse Abs Crunch (Bodyweight)
2
-
7
21s (EZ Bar)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Arnold Press
3 Sets
-
5
Tricep Rope Push Down (Cable)
4 Sets
-
6
Tricep Extension (Machine)
3 Sets
-
Day 2
1
Seated Row (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Hammer Curl
3 Sets
-
4
Alternating Dumbbell Curl
3 Sets
-
5
Pinwheel Curl
3 Sets
-
6
Wrist Curls
3 Sets
-
7
Reverse Wrist Curl (Barbell)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Hamstring Curl
3 Sets
-
3
Leg Extension
3 Sets
-
4
Hip Adductor (Machine)
3 Sets
-
5
Hip Abductor (Machine)
3 Sets
-
6
Standing Calf Raise
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Tricep Rope Push Down (Cable)
4 Sets
-
6
Tricep Extension (Machine)
3 Sets
-
Day 5
1
Seated Row (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Hammer Curl (Dumbbell)
2 Sets
-
4
Alternating Dumbbell Curl
2 Sets
-
5
Abs Crunch (Machine)
3 Sets
-
6
Reverse Abs Crunch (Bodyweight)
2 Sets
-
7
21s (EZ Bar)
3 Sets
-