logo
BoostcampPNG

Silver Era Gains

by KZISIM

Program Description

3x Full Body

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2025 08:28
  • Last Edited
    Jun 12, 2025 08:31
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
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
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Bench Press (Smith Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Shrug Smith
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Inverted Row
2
8-12 reps
-
4
Rear Delt Fly (Cable)
2
10-15 reps
-
5
Hack Squat
2
7-10 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Incline Pushdown (Cable)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Squat (Smith Machine)
2 Sets
5-8 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Shrug Smith
2 Sets
10-15 Reps
-
Day 2
1
Pendlay Row
2 Sets
8-12 Reps
-
2
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
-
4
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
5
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
7
Hanging Knee Raise
3 Sets
AMRAP
-
Day 3
1
T-Bar Row
2 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Inverted Row
2 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
5
Hack Squat
2 Sets
7-10 Reps
-
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
7
Incline Pushdown (Cable)
2 Sets
8-12 Reps
-