logo
BoostcampPNG

18 Inch Canons

by Noogaly

Program Description

Unleash your potential with the 18 Inch Canons program, a meticulously crafted 18-week journey designed for intermediate to advanced lifters. Committing to 5 days a week, each 90-minute session focuses on sculpting impressive arms and building overall muscle mass through targeted bodybuilding techniques. With a full gym at your disposal, you'll engage in a variety of exercises that challenge your strength and endurance, pushing you closer to your physique goals. Get ready to transform your upper body and make those arms a standout feature! Track progress using a double progression scheme where performance on the first set is used to determine weight jumps in following sessions. If you achieve the top of the target rep range in the first set and each subsequent set is above the bottom of the range, bump the weight up and repeat the process. Now get to work on those 18 inch canons.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2026 06:20
  • Last Edited
    Mar 15, 2026 08:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Upper Back
11.8%
Biceps
11.2%
Front Delts
7.1%
Quadriceps
7.1%
Hamstrings
7.1%
Lats
7.1%
Abs
6.8%
Middle Delts
5.3%
Forearms
5%
Glutes
4.7%
Chest
3.5%
Calves
3.5%
Rear Delts
2.4%
Adductors
2.1%
Lower Back
1.5%
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
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Pinwheel Curl
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4B
Gripper
3
12-15 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
1
AMRAP
-
7
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3
JM Press (Smith Machine)
3
6-10 reps
-
4A
Pinwheel Curl
2
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Wrist Curls
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Single Leg Calf Raise (Weighted)
3
12-15 reps
-
4
Hip Adductor (Machine)
1
AMRAP
-
5
Lying Leg Curl
2
6-10 reps
-
6
Leg Extension
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Paused)
3 Sets
4-8 Reps
-
1B
Pinwheel Curl
2 Sets
6-10 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4A
Single Leg Calf Raise (Weighted)
3 Sets
12-15 Reps
-
4B
Gripper
3 Sets
12-15 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
1 Set
AMRAP
-
7
Leg Extension
2 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
4-6 Reps
-
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
3
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
4A
Pinwheel Curl
2 Sets
6-10 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5
Wrist Curls
2 Sets
8-12 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
7
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
2 Sets
4-8 Reps
-
3
Single Leg Calf Raise (Weighted)
3 Sets
12-15 Reps
-
4
Hip Adductor (Machine)
1 Set
AMRAP
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
Leg Extension
2 Sets
8-12 Reps
-
Day 5
1
Seal Row
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
3
Wide Grip Pull-Up
3 Sets
AMRAP
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-