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yates (marcus)

by yean
1 athletes joined

Program Description

high intensity programm

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Olympic Weightlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 06:22
  • Last Edited
    Jun 18, 2025 11:08

Summary

Unlock your strength with the Yates (Marcus) program—a comprehensive 16-week journey designed for dedicated lifters. This 4-day split focuses on building muscle and enhancing definition through targeted workouts for shoulders, triceps, back, and rear delts. Each session is crafted to push you to your limits, utilizing a mix of dumbbells, cables, and machines to maximize gains. Get ready to transform your physique and elevate your performance with proven techniques and structured intensity.
Muscle Engagement
Front
Back
MuscleSet
Chest
11.3%
Upper Back
10.1%
Quadriceps
9.6%
Front Delts
9.3%
Triceps
8.6%
Glutes
8.6%
Biceps
6.8%
Lats
6.5%
Middle Delts
6.3%
Hamstrings
5.8%
Rear Delts
4.5%
Lower Back
3.5%
Neck
2.5%
Calves
2.5%
Abs
2.3%
Adductors
1%
Forearms
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Week 1
1 / 16 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
75%
90%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
8 Reps
80%
90%
3
One Arm Lateral Raise (Cable)
1 Set
15 Reps
90%
4
Tricep Pushdown (Cable)
1 Set
20 Reps
75%
5
Bench Press (Close Grip)
1 Set
8 Reps
75%
6
Single Arm Pushdown
1 Set
15 Reps
90%
7
Shrug (Dumbbell)
1 Set
15 Reps
90%
8
Neck Curl
1 Set
25 Reps
75%
9
Abs Crunch (Bodyweight)
1 Set
20 Reps
75%
Day 2
1
Back Extension (Weighted)
1 Set
20 Reps
50%
2
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
80%
90%
3
T-Bar Row
1 Set
1 Set
10 Reps
8 Reps
50%
90%
4
Bent Over Row (Dumbbell)
1 Set
10 Reps
80%
5
Seated Row (Cable)
1 Set
20 Reps
85%
6
Rear Delt Row
1 Set
1 Set
10 Reps
10 Reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
80%
8
Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
50%
70%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
20 Reps
8 Reps
50%
85%
2
Bench Press (Dumbbell)
1 Set
10 Reps
85%
3
Incline Bench Press (Dumbbell)
1 Set
10 Reps
80%
4
Chest Press (Machine)
1 Set
10 Reps
90%
5
Chest Fly (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
50%
60%
6
Chest Fly (Machine)
1 Set
10 Reps
90%
7
Bicep Curl (Barbell)
1 Set
10 Reps
80%
8
Bicep Curl (Cable)
1 Set
20 Reps
90%
9
Reverse Bicep Curl (EZ Bar)
1 Set
20 Reps
90%
10
Neck Extension
1 Set
25 Reps
75%
Day 4
1
Back Extension (Weighted)
1 Set
25 Reps
75%
2
Seated Calf Raise
1 Set
25 Reps
85%
3
Standing Calf Raise
1 Set
25 Reps
85%
4
Squat (Barbell)
1 Set
1 Set
20 Reps
10 Reps
50%
85%
5
Pendulum Squat
1 Set
1 Set
20 Reps
10 Reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1 Set
20 Reps
80%
7
Leg Extension
1 Set
20 Reps
90%
8
Lying Leg Curl
1 Set
20 Reps
90%