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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
    Aug 03, 2025 03:18

Summary

Unleash your potential with PEQUS, an 18-week strength training program designed for serious lifters. Committing to four days a week, you'll focus on targeted muscle groups, employing a mix of compound and isolation exercises to maximize gains. Each session is structured to push your limits, featuring supersets and a variety of equipment to keep your workouts dynamic and effective. Get ready to build strength, enhance your physique, and elevate your performance in just over four months!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Biceps
10.9%
Lats
10.8%
Upper Back
9.6%
Chest
8%
Front Delts
7.5%
Abs
6%
Middle Delts
6%
Quadriceps
4.8%
Hamstrings
4.1%
Glutes
3.6%
Calves
3.4%
Rear Delts
3.1%
Forearms
2.6%
Lower Back
2.1%
Neck
1.7%
Adductors
1.5%
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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
-