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Rich nigga aesthetics

by KZISIM

Program Description

Rich

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2026 04:07
  • Last Edited
    Feb 03, 2026 09:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Triceps
11.1%
Chest
11.1%
Front Delts
11.1%
Quadriceps
7.4%
Abs
7.4%
Lats
6.9%
Biceps
6.9%
Middle Delts
6.9%
Forearms
5.5%
Glutes
4.6%
Hamstrings
4.6%
Rear Delts
2.8%
Lower Back
1.4%
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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
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Barbell Row
3
5-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Wrist Curls
3
10-15 reps
-
5
Decline Crunch (Weighted)
3
8-15 reps
-
6
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
7
Shrug (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-9 reps
-
2
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Chest Fly (Cable)
3
10-15 reps
-
6
Standing Pullover (Cable)
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Hammer Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
6
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 3
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-