logo
BoostcampPNG

Med school specific

by Omar Bahaa

Program Description

Saving time

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 10, 2025 08:30
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%
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
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
-