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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 24, 2025 04:21

Summary

Unleash your strength with the **Impervious** program, a comprehensive 18-week journey designed for serious lifters. Committing to five days a week, you'll engage in targeted workouts that sculpt your back, shoulders, and legs, while also incorporating cardio for full-body conditioning. Each session is meticulously crafted to enhance muscle definition and improve overall performance, ensuring you become resilient and powerful. Get ready to push your limits and achieve results that speak for themselves!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.6%
Biceps
14.4%
Chest
14.4%
Upper Back
9.4%
Middle Delts
8.8%
Lats
7.6%
Triceps
7.6%
Quadriceps
5.8%
Hamstrings
4.6%
Cardio
3.6%
Calves
2.9%
Forearms
2.5%
Glutes
1.2%
Abs
0.6%
Rear Delts
0.6%
Abductors
0.6%
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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
Chest Fly (Machine)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
High Row
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
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
Arnold Press
4
10 reps
-
6
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
Wrist Curls
4
12 reps
-
6
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 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
Arnold Press
4 Sets
10 Reps
-
6
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
Wrist Curls
4 Sets
12 Reps
-
6
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
-
Day 1
1
Chest Fly (Machine)
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
High Row
4 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
-
5
Seated Row (Cable)
4 Sets
10 Reps
-
6
Treadmill
1 Set
10 mins
-