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SPRING/SUMMER MAINTENANCE 2025

by Gibran A.

Program Description

Get Jacked, get strong

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 15, 2025 01:03
  • Last Edited
    Jun 18, 2025 07:46

Summary

Elevate your fitness game with the SPRING/SUMMER MAINTENANCE 2025 program, a comprehensive 16-week journey designed for dedicated lifters. With five training days each week, you'll focus on a balanced mix of strength and hypertrophy, targeting key muscle groups through expertly crafted supersets and compound movements. This program emphasizes both upper and lower body workouts, ensuring you maintain peak performance and build resilience as you transition into the warmer months. Equip yourself with a full gym and get ready to sculpt your physique while enhancing your overall strength and endurance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Bodyweight)
3
4-6 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Lat Pulldown (Close Grip)
4
10-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
-
5B
Bicep Curl (Cable)
2
-
6
Seated Lateral Raise
3
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Press (45 Degrees)
2
10-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Cable Crunch
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
6-12 reps
-
1B
Tricep Pushdown (Cable)
3
6-12 reps
-
2A
Lateral Raise (Cable)
3
15-25 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3A
Pull-Up (Assisted)
2
6-10 reps
-
3B
Dip (Assisted)
3
8-12 reps
-
4
Seated Flexion Row
2
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Seated Hamstring Curl
2
10-15 reps
-
7
Wrist Curls
3
15-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
-
1B
Skull Crusher (Dumbbell)
1
-
2A
Hammer Curl (Dumbbell)
1
-
2B
Seated Lateral Raise
1
-
3A
Overhead Tricep Extension (Cable)
1
-
3B
Cable Crunch
1
-
Week 1
1 / 16 Weeks
Day 3
1A
Hammer Curl (Cable)
3 Sets
6-12 Reps
-
1B
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
-
2A
Lateral Raise (Cable)
3 Sets
15-25 Reps
-
2B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
4
Wrist Curls
3 Sets
15-25 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
-
4
Seated Hamstring Curl
2 Sets
12-15 Reps
-
5
Cable Crunch
1 Set
15-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
4-6 Reps
-
3
Chest Fly (Cable)
3 Sets
10-15 Reps
-
4
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
-
5B
Bicep Curl (Cable)
2 Sets
-
6
Seated Lateral Raise
3 Sets
10-15 Reps
-
7
Wrist Curls
3 Sets
15-25 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
3A
Pull-Up (Assisted)
2 Sets
6-10 Reps
-
3B
Dip (Assisted)
3 Sets
8-12 Reps
-
4
Seated Flexion Row
2 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Seated Hamstring Curl
2 Sets
10-15 Reps
-
7
Wrist Curls
3 Sets
15-25 Reps
-
Day 5
1A
Incline Curl (Dumbbell)
1 Set
-
1B
Skull Crusher (Dumbbell)
1 Set
-
2A
Hammer Curl (Dumbbell)
1 Set
-
2B
Seated Lateral Raise
1 Set
-
3A
Overhead Tricep Extension (Cable)
1 Set
-
3B
Cable Crunch
1 Set
-