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BoostcampPNG

Med school specific

by Omar Bahaa
4.0
(1 rating)

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 10, 2025 07:49
  • Last Edited
    Oct 12, 2025 12:06

Summary

Embark on an 18-week journey tailored specifically for med students, designed to fit seamlessly into your busy schedule with just three workouts per week. This program focuses on building strength and endurance through a variety of exercises, including bodyweight movements and gym machines, ensuring you develop a balanced physique. Each session targets key muscle groups with a mix of compound and isolation exercises, helping you stay fit and energized throughout your studies. Get ready to elevate your fitness while managing your academic commitments!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Biceps
11.9%
Lats
11.6%
Chest
11.3%
Upper Back
9.7%
Front Delts
8.3%
Forearms
6.9%
Hamstrings
6.1%
Middle Delts
5.5%
Quadriceps
5.5%
Glutes
3.9%
Lower Back
2.8%
Rear Delts
1.1%
Abs
0.2%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Dip (Weighted)
2
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Bench Press (Smith Machine)
1
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Cable)
2
-
8
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Preacher Curl (Barbell)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Pendulum Squat
2
-
6
Reverse Wrist Curl (Dumbbell)
2
-
7
Wrist Curls
2
-
8
Hyperextension
2
-
Week 1
1 / 18 Weeks
Day 2
1
Pull-Up (Bodyweight)
2 Sets
-
2
Dip (Weighted)
2 Sets
-
3
Seated Wide-Grip Row (Cable)
1 Set
-
4
Incline Bench Press (Smith Machine)
1 Set
-
5
Preacher Curl (Barbell)
2 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Leg Extension
2 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Incline Bench Press (Smith Machine)
2 Sets
-
4
Seated Row (Cable)
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Leg Curl
2 Sets
-
Day 3
1
Lat Pulldown
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Preacher Curl (Barbell)
1 Set
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Pendulum Squat
2 Sets
-
6
Reverse Wrist Curl (Dumbbell)
2 Sets
-
7
Wrist Curls
2 Sets
-
8
Hyperextension
2 Sets
-
9
Cable Crunch
2 Sets
-