Program Description
9 RPE and every exercise must follow dynamic double progression IMPORTANT: all the exercises can be switched out to your preferred exercise, for example if you dont have a abs machine, just do any other available alternative Also if youre genuinely tired/fatigued, dont be afraid of deleting an entire exercise you just don’t want to train, sometimes after finishing all leg exercises, i dont want to do abs or adductors so i delete it from my day which is fine!, listen to your body and go as hard as you can. And sometimes i even add MORE sets because i feel like i want to do more since i love lifting, and thats the most important part, adjust till it makes you LOVE lifting, enjoy the hard process, the callous hands, the sweat, the pump.. enjoy it all, you got this.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJul 16, 2025 03:12
- Last EditedJul 28, 2025 06:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
-
2
Upright Row (Barbell)
4
-
3
Dip (Assisted)
4
-
4
Seated Overhead Press (Dumbbell)
4
-
5
Neck Extension
4
-
6
Neck Flexion
4
-
7
Neck Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Wrist Curls
3
-
5
Chest Supported Row (Dumbbell)
3
-
6
Kelso Shrug
3
-
7
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Seated Hamstring Curl
3
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
4
-
7
Abs Crunch (Machine)
4
-
8
McGill Big 3
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Assisted)
2
-
5
Rear Delt Fly (Dumbbell)
2
-
6
Chest Fly (Cable)
2
-
7
Neck Extension
3
-
8
Neck Flexion
3
-
9
Neck Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5A
Pull-Up (Assisted)
2
-
5B
Scapular Pull-Up
2
-
6A
Face Pull
3
-
6B
Abs Crunch (Machine)
3
-
Week 1
1 / 16 Weeks
Day 1
1
Lu Raise4 Sets
-
2
Upright Row (Barbell)4 Sets
-
3
Dip (Assisted)4 Sets
-
4
Seated Overhead Press (Dumbbell)4 Sets
-
5
Neck Extension4 Sets
-
6
Neck Flexion4 Sets
-
7
Neck Curl4 Sets
-
Day 2
1
Bayesian Curl3 Sets
-
2
Preacher Curl (EZ Bar)3 Sets
-
3
Reverse Bicep Curl (EZ Bar)3 Sets
-
4
Wrist Curls3 Sets
-
5
Chest Supported Row (Dumbbell)3 Sets
-
6
Kelso Shrug3 Sets
-
7
Forearm Supenation & Rises4 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2
Hack Squat3 Sets
-
3
Seated Hamstring Curl3 Sets
-
4
Leg Extension2 Sets
-
5
Hip Adductor (Machine)3 Sets
-
6
Calf Raise (Machine)4 Sets
-
7
Abs Crunch (Machine)4 Sets
-
8
McGill Big 36 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Lateral Raise (Dumbbell)3 Sets
-
3
Tricep Rope Push Down (Cable)3 Sets
-
4
Dip (Assisted)2 Sets
-
5
Rear Delt Fly (Dumbbell)2 Sets
-
6
Chest Fly (Cable)2 Sets
-
7
Neck Extension3 Sets
-
8
Neck Flexion3 Sets
-
9
Neck Curl4 Sets
-
Day 5
1
Deadlift (Barbell)4 Sets
-
2
Lat Pulldown4 Sets
-
3A
Chest Supported Row (Dumbbell)3 Sets
-
3B
Kelso Shrug3 Sets
-
4
Preacher Curl (EZ Bar)4 Sets
-
5A
Pull-Up (Assisted)2 Sets
-
5B
Scapular Pull-Up2 Sets
-
6A
Face Pull3 Sets
-
6B
Abs Crunch (Machine)3 Sets
-