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BoostcampPNG

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
    Apr 15, 2025 05:30
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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
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
-