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Binvant upper arms lower, summer 2024 - present

by Genco A.
1 athletes joined

Program Description

I literally said gains for all

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 15, 2024 07:38
  • Last Edited
    Jun 18, 2025 11:47

Summary

Transform your upper arms with the Binvant Upper Arms Lower program, designed to sculpt and strengthen your physique over 16 weeks. Committing to six days a week, you'll engage in a variety of targeted exercises like incline bench presses, chin-ups, and overhead presses, all tailored to maximize muscle growth and definition. This program is perfect for those with a garage gym setup, ensuring you have everything you need to achieve impressive results. Get ready to elevate your training and showcase those arms this summer!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Triceps
10.3%
Middle Delts
10.3%
Front Delts
8.9%
Upper Back
8.9%
Hamstrings
8.6%
Lats
8.4%
Glutes
8.4%
Biceps
7.5%
Abs
6.3%
Chest
4.7%
Lower Back
2.1%
Adductors
1.9%
Forearms
0.9%
Rear Delts
0.9%
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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
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
2
Chin-Up (Weighted)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
3
Overhead Press (Barbell)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
4
Seated Wide-Grip Row (Cable)
2 Sets
2 Sets
10 Reps
15 Reps
-
-
Day 2
1
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
8 Reps
-
-
2
High Bar Squat (Barbell)
2 Sets
2 Sets
5 Reps
8 Reps
-
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Abs Crunch (Weighted)
2 Sets
15 Reps
-
5
Leg Extension
2 Sets
15 Reps
-
6
Walking Lunge
2 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
2 Sets
6 Reps
10 Reps
-
-
4
Chin-Up (Weighted)
4 Sets
6 Reps
-
Day 5
1
Hammer Curl
1 Set
2 Sets
1 Set
5 Reps
7 Reps
10 Reps
-
-
-
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
5 Reps
8 Reps
12 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
8 Reps
10 Reps
-
-
Day 6
1
High Bar Squat (Barbell)
2 Sets
2 Sets
5 Reps
8 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
4 Reps
-
-
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Abs Crunch (Weighted)
2 Sets
15 Reps
-
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
6
Leg Extension
2 Sets
15 Reps
-