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BoostcampPNG

Harls U/L/P/P/L 2026

by Rory

Program Description

GITGUD

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2026 01:22
  • Last Edited
    Apr 02, 2026 01:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Triceps
9%
Front Delts
9%
Chest
7.7%
Lats
7.7%
Biceps
7.7%
Quadriceps
7.7%
Hamstrings
7.7%
Glutes
7.1%
Abs
5.8%
Lower Back
4.2%
Rear Delts
3.5%
Middle Delts
3.2%
Forearms
3.2%
Adductors
2.9%
Calves
1.9%
Abductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (EZ Bar)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Lunge (Dumbbell)
2
8-10 reps
-
2B
Back Extension (Weighted)
2
12-15 reps
-
3
Leg Extension
2
10-12 reps
-
4
Hamstring Curl
2
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Incline Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Wide Grip Lat Pulldown
3
8-12 reps
-
4B
Seated Cable Overhead Bicep Curl
3
8-12 reps
-
5A
Bicep Curl (Dumbbell)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Wrist Curls
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2A
Shoulder Press (Plate Loaded)
3
6-8 reps
-
2B
Dips
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4A
Chest Press (Machine)
2
8-12 reps
-
4B
Chest Fly (Machine)
2
10-12 reps
-
4C
Abs Crunch (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2A
Leg Extension
2
8-12 reps
-
2B
Lying Leg Curl
2
8-12 reps
-
3
Good Morning
2
8-12 reps
-
4A
Hip Abductor (Machine)
2
8-12 reps
-
4B
Hip Adductor (Machine)
2
8-12 reps
-
5
Stair Stepper Machine
1
20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5A
Skull Crusher (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2A
Lunge (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2B
Back Extension (Weighted)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Incline Treadmill
1 Set
15 mins
-
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Single Arm Iso Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Seated Cable Overhead Bicep Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Wrist Curls
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2A
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2B
Dips
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4B
Chest Fly (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4C
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2B
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4A
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4B
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Stair Stepper Machine
1 Set
20 mins
-