Program Description
Supplemental to 3 days of heavy cardio. This program will help you get your friend's 6-pack
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 22, 2025 03:13
- Last EditedOct 24, 2025 10:15
Summary
Get ready to sculpt your core and build a powerful upper body with the 18-week 6-pack program. Designed for four days a week, this comprehensive workout plan combines targeted exercises like decline crunches, bench presses, and lat pulldowns to maximize muscle engagement and enhance strength. Each session is crafted to challenge your limits while focusing on form and intensity, ensuring you stay motivated and on track. Equip yourself with a full gym and prepare to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.6%
Triceps
11.4%
Middle Delts
9.1%
Front Delts
9.1%
Upper Back
8%
Abs
6.3%
Glutes
6.3%
Forearms
5.7%
Hamstrings
5.7%
Lats
4.5%
Chest
4.5%
Quadriceps
4.5%
Rear Delts
3.4%
Abductors
3.4%
Lower Back
2.3%
Adductors
2.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
3
Decline Crunch (Weighted)
3
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Rear Delt Fly (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
20 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Lateral Raise (Machine)
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Hip Thrust (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Preacher Curl (Dumbbell)
4
8 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5A
Incline Curl (Dumbbell)
4
8 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Decline Crunch (Weighted)3 Sets
20 Reps
-
4
Back Extension1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 2
1
Decline Crunch (Weighted)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Lateral Raise (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 3
1
Leg Press1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Seated Hamstring Curl1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Leg Extension1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Hip Abductor (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Hip Adductor (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Hip Thrust (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 4
1
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Decline Crunch (Weighted)3 Sets
20 Reps
-
3
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-