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Kyle’s Strength Training Program

by Kyle S.

Program Description

Building mass

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 28, 2025 10:26
  • Last Edited
    Jul 28, 2025 10:54
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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
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
4
-
4
Chin-Up (Bodyweight)
3
-
5
Dip (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Chest Fly (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Seated Calf Raise
3
-
5
Upright Row (Cable)
3
-
6
Shrug (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
Dip (Bodyweight)
3
-
5
Seated Row (Cable)
3
-
6
Dumbbell Bench Pullover
3
-
7
Bicep Curl (Cable)
3
-
8
Tricep Extension (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Leg Press
3
-
4
Shrug (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Dumbbell)
3
-
8
Tricep Pushdown (Cable)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Side Crunch (Cable)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
4 Sets
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Dip (Bodyweight)
3 Sets
-
6
Bent Over Row (Barbell)
3 Sets
-
7
Chest Fly (Cable)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
Day 2
1
Squat (Barbell)
4 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Seated Calf Raise
3 Sets
-
5
Upright Row (Cable)
3 Sets
-
6
Shrug (Dumbbell)
4 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Side Crunch (Cable)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Dumbbell Bench Pullover
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Tricep Extension (Dumbbell)
3 Sets
-
Day 4
1
Squat (Barbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Upright Row (Cable)
3 Sets
-
7
Bicep Curl (Dumbbell)
3 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-