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Weekly gym training ~ Cut

by Jake Morrissey
2 athletes joined

Program Description

Just some training during my cut.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 31, 2025 07:47
  • Last Edited
    Aug 01, 2025 01:35
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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
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 Pulldown
3 Sets
10 Reps
-
4
Straight Arm Pulldown
3 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 Up
1 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 Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10000 Reps
-
7
Wood Chop
3 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
-