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BoostcampPNG

U23 prep

by Tommy Nichols

Program Description

Get ready

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2026 04:13
  • Last Edited
    Mar 04, 2026 04:51
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.6%
Front Delts
13%
Triceps
12.2%
Chest
8.8%
Lats
8.4%
Biceps
7.5%
Middle Delts
6.5%
Abs
5%
Quadriceps
3.8%
Glutes
3.8%
Hamstrings
3.8%
Rear Delts
2.9%
Forearms
2.3%
Lower Back
1.9%
Calves
1.3%
Abductors
1.3%
Adductors
0.6%
Other
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Shoulder Circuit
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Flexion Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Standing Calf Raise
3
20 reps
-
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
V-Up
3
25 reps
-
8
Ab Wheel
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Kelso Shrug (Chest Supported)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Back Extension
3
20 reps
-
7
Dip (Weighted)
3
15 reps
-
8
Seated Lat Pull Over
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
One Arm Lateral Raise (Cable)
2
15 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
2
15 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
8
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Face Pull
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Shoulder Circuit
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Flexion Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
V-Up
3 Sets
25 Reps
-
8
Ab Wheel
3 Sets
25 Reps
-
Day 4
1
Pull-Up (Weighted)
1 Set
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Kelso Shrug (Chest Supported)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Back Extension
3 Sets
20 Reps
-
7
Dip (Weighted)
3 Sets
15 Reps
-
8
Seated Lat Pull Over
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
-
4
Rear Delt Fly (Cable)
2 Sets
15 Reps
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
-
7
Bicep Curl (Cable)
2 Sets
15 Reps
-
8
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Face Pull
2 Sets
15 Reps
-
Day 6
1
Stretching
1 Set
30 mins
-
Day 7
1
Cable Crunch
3 Sets
20 Reps
-