logo
BoostcampPNG

Impervious

by Jacob N.
1 athletes joined

Program Description

Bro split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 15, 2025 09:01
  • Last Edited
    Sep 15, 2025 09:36
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.7%
Biceps
14.5%
Chest
14.5%
Upper Back
9.3%
Middle Delts
8.7%
Triceps
7.5%
Lats
7.5%
Quadriceps
5.8%
Hamstrings
4.6%
Cardio
3.6%
Calves
2.9%
Forearms
2.3%
Glutes
1.2%
Abs
0.6%
Rear Delts
0.6%
Abductors
0.6%
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
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
10 reps
-
2
High Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Chest Fly (Machine)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Upright Row (Barbell)
4
10 reps
-
5
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Bicep Curl (Barbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
10 reps
-
4
Preacher Curl (Dumbbell)
4
10 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10 reps
-
2
Chest Fly (Machine)
4
10 reps
-
3
Chest Press (Machine)
4
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Cardio
1
10 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
-
2
High Row
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Chest Fly (Machine)
4 Sets
10 Reps
-
5
Treadmill
1 Set
10 mins
-
Day 2
1
Front Raise
4 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
3
Shoulder Press (Machine)
4 Sets
10 Reps
-
4
Upright Row (Barbell)
4 Sets
10 Reps
-
5
Treadmill
1 Set
10 mins
-
Day 3
1
Leg Curl
4 Sets
10 Reps
-
2
Leg Press
4 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Calf Raise (Machine)
4 Sets
20 Reps
-
5
Cardio
1 Set
10 mins
-
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
2
Bicep Curl (Barbell)
4 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
10 Reps
-
5
Stair Climber
1 Set
10 mins
-
Day 5
1
Chest Fly (Dumbbell)
4 Sets
10 Reps
-
2
Chest Fly (Machine)
4 Sets
10 Reps
-
3
Chest Press (Machine)
4 Sets
10 Reps
-
4
Bench Press (Dumbbell)
4 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
6
Cardio
1 Set
10 mins
-