Program Description
Just some training during my cut.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedJul 31, 2025 07:47
- Last EditedAug 03, 2025 03:18
Summary
Transform your physique with this comprehensive 18-week cutting program designed for serious lifters. Committing four days a week, you'll focus on building width and thickness in your upper body while achieving a clean bicep pump. Each workout targets key muscle groups with a blend of compound and isolation exercises, ensuring balanced development and fat loss. Get ready to push your limits and sculpt your ideal physique with effective routines that fit seamlessly into your gym schedule!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Chest
10.7%
Biceps
9.7%
Front Delts
8.7%
Hamstrings
7.6%
Quadriceps
7.3%
Glutes
6.6%
Middle Delts
6.2%
Abs
5.9%
Lats
5.7%
Upper Back
5.3%
Rear Delts
3.8%
Lower Back
2.7%
Calves
2%
Forearms
1.7%
Adductors
1.1%
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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
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Dip (Bodyweight)
3
10000 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Push Up
1
10000 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Decline Crunch (Weighted)
3
10000 reps
-
7
Wood Chop
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Pushdown (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
4
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
1
-
Week 1
1 / 18 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Chest Supported Row (Dumbbell)3 Sets
10 Reps
-
3
Wide Grip Lat Pulldown3 Sets
10 Reps
-
4
Straight Arm Pulldown3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
12 Reps
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Chest Fly (Cable)3 Sets
12 Reps
-
4
Dip (Bodyweight)3 Sets
10000 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
7
Push Up1 Set
10000 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
2
Squat (Barbell)4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
4
Leg Curl3 Sets
15 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Decline Crunch (Weighted)3 Sets
10000 Reps
-
7
Wood Chop3 Sets
12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
2
Lateral Raise (Cable)4 Sets
12 Reps
-
3
Rear Delt Fly (Cable)3 Sets
15 Reps
-
4
Bicep Curl (Barbell)3 Sets
10 Reps
-
5
Hammer Curl (Cable)3 Sets
12 Reps
-
6
Bench Press (Close Grip)3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
8
Tricep Pushdown (Cable)1 Set
-