5.0
(1 rating)
Program Description
This program is designed for consistency. 6 workout split. I like to do 5 days a week with the odd workout bumping to the.next week. It keeps up consistency but offsets days so it doesnt seem like it's getting stale or redundant... Try to add 2 to 5 lbs to each lift every week. If you add 2lbs per week to your lifts. That's a total of 32 lbs added over 16 weeks. Slow and steady with consistency.
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedJan 03, 2025 01:32
- Last EditedJun 18, 2025 12:53
Summary
Unlock your potential with this intense 16-week mass-building program designed for serious lifters. Committing to six days a week, you'll engage in a variety of compound and isolation exercises, including the Incline Bench Press and Leg Press, to maximize muscle growth. Each session is carefully structured to challenge your strength and endurance, ensuring you pack on mass effectively. Whether you're training in a garage gym or a full facility, this program will push your limits and help you achieve your physique goals. Get ready to transform your body!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
-
2
Bicep Curl (EZ Bar)4 Sets
-
3
Chest Fly (Cable)4 Sets
-
4
Bicep Curl (Machine)4 Sets
-
5
Chest Fly (Dumbbell)4 Sets
-
6
Hammer Curl4 Sets
-
7
Sit Up4 Sets
-
Day 2
1
Leg Press4 Sets
-
2
Tricep Kickback4 Sets
-
3
Single-Leg Leg Curl4 Sets
-
4
Tricep Rope Push Down (Cable)4 Sets
-
5
Leg Extension4 Sets
-
6
Overhead Tricep Extension (Cable)4 Sets
-
7
Seated Calf Raise4 Sets
-
Day 3
1
Shrug (Barbell)4 Sets
-
2
Seated Overhead Press (Dumbbell)4 Sets
-
3
Lat Pulldown (Neutral Grip)4 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Barbell Row4 Sets
-
6
Lying Reverse Fly4 Sets
-
7
Hanging Leg Raise4 Sets
-
Day 6
1
Shrug (Barbell)4 Sets
-
2
Seated Overhead Press (Dumbbell)4 Sets
-
3
Lat Pulldown (Neutral Grip)4 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Barbell Row4 Sets
-
6
Lying Reverse Fly4 Sets
-
7
Hanging Leg Raise4 Sets
-
Day 4
1
Bench Press (Barbell)1 Set
-
2
Bicep Curl (Dumbbell)4 Sets
-
3
Chest Fly (Cable)4 Sets
-
4
Bicep Curl (Machine)4 Sets
-
5
Pec Deck (Machine)4 Sets
-
6
Bicep Curl (Cable)1 Set
-
7
Sit Up4 Sets
-
Day 5
1
Leg Press4 Sets
-
2
Skull Crusher (Barbell)4 Sets
-
3
Single-Leg Leg Curl4 Sets
-
4
Overhead Tricep Extension (Cable)4 Sets
-
5
Leg Extension4 Sets
-
6
Tricep Pushdown (Cable)4 Sets
-
7
Seated Calf Raise4 Sets
-