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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 18, 2025 09:38

Summary

Embark on an 18-week journey with "Silver Era Gains," designed for those ready to build serious strength and muscle in a garage gym setting. This program features three focused training days each week, incorporating a mix of machine, barbell, and cable exercises that target all major muscle groups. Expect to master techniques like the Smith Machine Bench Press and Pendlay Row, ensuring you maximize your gains while maintaining proper form. With a structured approach to reps and intensity, you'll be motivated to push your limits and achieve impressive results. Get ready to transform your physique and embrace the gains!
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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
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
-