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BoostcampPNG

Upper Lower ABA BAB

by Franz C.
3 athletes joined

Program Description

strength hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2026 07:48
  • Last Edited
    Feb 03, 2026 06:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
12%
Abs
11.8%
Chest
7.5%
Middle Delts
7.4%
Quadriceps
7.3%
Glutes
7.3%
Hamstrings
7.3%
Upper Back
5.9%
Lats
4.4%
Rear Delts
4.4%
Biceps
3%
Calves
3%
Adductors
2.2%
Forearms
1.5%
Neck
1.5%
Lower Back
1.4%
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BlogBannerPC
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
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Calf Raise (Leg Press)
2
20 reps
-
5
Dip (Bodyweight)
2
12 reps
-
6
Neck Curl
1
10 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Dumbbell)
2
15 reps
-
3
Barbell Row
3
8 reps
-
4
Lying Rear Lateral Raise
2
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
15 reps
-
3
Calf Raise (Leg Press)
2
20 reps
-
4
Neck Curl
1
10 reps
-
5
Sit Up
2
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lying Rear Lateral Raise
2 Sets
15 Reps
-
5
Bicep Curl (Barbell)
2 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
7
Sit Up
2 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lying Rear Lateral Raise
2 Sets
15 Reps
-
5
Bicep Curl (Barbell)
2 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
7
Sit Up
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Calf Raise (Leg Press)
2 Sets
20 Reps
-
5
Dip (Bodyweight)
2 Sets
12 Reps
-
6
Neck Curl
1 Set
10 Reps
-
7
Sit Up
2 Sets
10 Reps
-