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Rotating Ravage

by Tal R.

Program Description

6 days with an option to rotate LTB split

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2025 01:56
  • Last Edited
    Aug 31, 2025 11:49

Summary

Unleash your potential with the Rotating Ravage program, a comprehensive 10-week journey designed for serious lifters. Committing to six days a week, you'll tackle a balanced mix of leg, torso, and bro workouts, ensuring every muscle group is challenged and developed. Each session incorporates a variety of exercises, from weighted dips to Romanian deadlifts, utilizing machines and free weights for maximum effectiveness. Get ready to build strength, enhance endurance, and sculpt your physique with this structured and dynamic training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Upper Back
11%
Front Delts
10.4%
Middle Delts
8.6%
Chest
7.8%
Biceps
6.1%
Hamstrings
6.1%
Lats
5.1%
Rear Delts
5%
Glutes
5%
Quadriceps
4.6%
Abs
4.6%
Forearms
4.3%
Calves
3.6%
Lower Back
2.7%
Adductors
0.5%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Lying Leg Curl
1
8-12 reps
-
6
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Abs Crunch (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Lying Leg Curl
1
8-12 reps
-
6
Abs Crunch (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
-
2
Narrow Neutral Pulldown
1
8-12 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Wide Grip Lat Pulldown
1
10-15 reps
-
5
Cable Crossover
1
10-15 reps
-
6
1 Arm Machine Row
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-8 reps
-
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Cable Crossover
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-8 reps
-
2
Narrow Neutral Pulldown
1
8-12 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Wide Grip Lat Pulldown
1
10-15 reps
-
5
Cable Crossover
1
10-15 reps
-
6
1 Arm Machine Row
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
JM Press (Smith Machine)
1
8-15 reps
-
3
Preacher Curl (Close Grip)
1
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
-
8
Wrist Curls
1
10-15 reps
-
9
Wrist Extension
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
JM Press (Smith Machine)
3
8-15 reps
-
3
Preacher Curl (Close Grip)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
JM Press (Smith Machine)
1
8-15 reps
-
3
Preacher Curl (Close Grip)
1
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
-
8
Wrist Curls
1
10-15 reps
-
9
Wrist Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
12 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
12 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
10 reps
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-12 reps
-
4
Glute Kickback (Cable)
1
12-20 reps
-
5
Leg Extension
1
8-12 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Abs Crunch (Machine)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
6 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
6 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Glute Kickback (Cable)
2
12-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Abs Crunch (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
10 reps
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-12 reps
-
4
Glute Kickback (Cable)
1
12-20 reps
-
5
Leg Extension
1
8-12 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-12 reps
-
2
Wide Neutral Pulldown
1
8-12 reps
-
3
Chest Press (Machine)
1
6-12 reps
-
4
T-Bar Row
1
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Shrug (Dumbbell)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Wide Neutral Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Shrug (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-12 reps
-
2
Wide Neutral Pulldown
1
8-12 reps
-
3
Chest Press (Machine)
1
6-12 reps
-
4
T-Bar Row
1
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Shrug (Dumbbell)
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
1
15-20 reps
-
2
Overhead Tricep Extension (Cable)
1
10-15 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Tricep Pushdown (Cable)
1
8-15 reps
-
5
Chest Supported Lateral Raise
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Reverse Pec Deck
1
15-20 reps
-
8
Wrist Curls
1
10-15 reps
-
9
Wrist Extension
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
1
15-20 reps
-
2
Overhead Tricep Extension (Cable)
1
10-15 reps
-
3
Preacher Curl (EZ Bar)
1
8-12 reps
-
4
Tricep Pushdown (Cable)
1
8-15 reps
-
5
Chest Supported Lateral Raise
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Reverse Pec Deck
1
15-20 reps
-
8
Wrist Curls
1
10-15 reps
-
9
Wrist Extension
1
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
12 Reps
-
2
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
-
5
Lying Leg Curl
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
6-10 Reps
-
Day 2
1
Dip (Weighted)
4 Sets
6-8 Reps
-
2
Narrow Neutral Pulldown
4 Sets
8-12 Reps
-
3
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
-
5
Cable Crossover
3 Sets
10-15 Reps
-
6
1 Arm Machine Row
3 Sets
10-15 Reps
-
7
Standing Pullover (Cable)
1 Set
15-20 Reps
-
Day 3
1
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
-
2
JM Press (Smith Machine)
3 Sets
8-15 Reps
-
3
Preacher Curl (Close Grip)
3 Sets
6-10 Reps
-
4
Seated Overhead Extension (EZ Bar)
3 Sets
8-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Upright Row (Barbell)
3 Sets
15-20 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
9
Wrist Extension
3 Sets
10-15 Reps
-
Day 4
1
Leg Press (45 Degrees,Paused)
3 Sets
12 Reps
-
2
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
3
Back Extension (Weighted)
2 Sets
8-12 Reps
-
4
Glute Kickback (Cable)
2 Sets
12-20 Reps
-
5
Leg Extension
2 Sets
8-12 Reps
-
6
Lying Leg Curl
2 Sets
6-10 Reps
-
7
Abs Crunch (Machine)
3 Sets
6-10 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
-
2
Wide Neutral Pulldown
4 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
6-12 Reps
-
4
T-Bar Row
3 Sets
10-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
7
Shrug (Dumbbell)
4 Sets
15 Reps
-
Day 6
1
Seated Hammer Curl
3 Sets
15-20 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5
Chest Supported Lateral Raise
3 Sets
12-20 Reps
-
6
Lu Lateral Raise
3 Sets
10-15 Reps
-
7
Reverse Pec Deck
3 Sets
15-20 Reps
-
8
Wrist Curls
3 Sets
10-15 Reps
-
9
Wrist Extension
3 Sets
10-15 Reps
-