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PEQUS

by Nicola Marco

Program Description

Building an Overall Aesthetic Phisique I always loved Statues so I tried to Balance it to make you Beautiful on the way 😘

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 23, 2025 11:14
  • Last Edited
    Jul 23, 2025 12:13
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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
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
6-10 reps
-
1B
Larsen Press (Barbell)
3
6-10 reps
-
1C
Neck Curl
2
12-16 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Tricep Extension (Machine)
3
6-10 reps
-
3A
Concentration Curl
3
6-10 reps
-
3B
Pullover (EZ Bar)
2
8-12 reps
-
3C
Decline Sit Up (Weighted)
2
6-12 reps
-
4A
Ab Wheel
2
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Safety Bar Squat
3
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Seated Calf Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
1B
Lat Pulldown (Close Grip)
2
6-10 reps
-
2A
T-Bar Row
2
8-12 reps
-
2B
Dip (Weighted)
2
8-12 reps
-
3A
Chest Press (Machine)
2
6-10 reps
-
3B
Ring Row
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
1C
Ab Leg Up
3
AMRAP
-
2A
Tricep Pushdown (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Machine)
3
8-12 reps
-
3B
Wrist Curls
2
8-12 reps
-
4A
Overhead Extension (Dumbbell)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Safety Bar Squat
3 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
5
Seated Calf Raise
2 Sets
6-10 Reps
-
Day 3
1A
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
1B
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
-
2A
T-Bar Row
2 Sets
8-12 Reps
-
2B
Dip (Weighted)
2 Sets
8-12 Reps
-
3A
Chest Press (Machine)
2 Sets
6-10 Reps
-
3B
Ring Row
2 Sets
6-10 Reps
-
Day 1
1A
Wide Grip Pull-Up
3 Sets
6-10 Reps
-
1B
Larsen Press (Barbell)
3 Sets
6-10 Reps
-
1C
Neck Curl
2 Sets
12-16 Reps
-
2A
Seated Row (Machine)
3 Sets
8-12 Reps
-
2B
Tricep Extension (Machine)
3 Sets
6-10 Reps
-
3A
Concentration Curl
3 Sets
6-10 Reps
-
3B
Pullover (EZ Bar)
2 Sets
8-12 Reps
-
3C
Decline Sit Up (Weighted)
2 Sets
6-12 Reps
-
4A
Ab Wheel
2 Sets
AMRAP
-
4B
Shoulder Press (Plate Loaded)
2 Sets
8-12 Reps
-
Day 4
1A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
-
1B
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
1C
Ab Leg Up
3 Sets
AMRAP
-
2A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
3A
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
3B
Wrist Curls
2 Sets
8-12 Reps
-
4A
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
-
4B
Reverse Pec Deck
3 Sets
8-12 Reps
-