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6-Day Ultimate Gains

by Oscar
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5.0
(1 rating)

Program Description

The 6-Day Ultimate Gains program is a high-volume, high-frequency training split designed for intermediate to advanced lifters who are serious about maximizing muscle hypertrophy and overall strength. By training 6 days per week with strategic body part overlap (hitting major muscle groups 2× weekly), it delivers optimal stimulus and recovery balance - pushing you beyond plateaus toward serious size, definition, and power. One rest day keeps it sustainable while the focused days (Chest & Triceps, Back & Biceps, Legs & Shoulders, etc.) ensure every muscle gets hammered hard. Perfect for dedicated gym-goers ready to commit to elite-level progress.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2026 10:26
  • Last Edited
    Mar 07, 2026 08:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
13%
Chest
10.3%
Upper Back
9.8%
Biceps
9.1%
Lats
6.3%
Hamstrings
6%
Quadriceps
6%
Glutes
5.1%
Middle Delts
4.9%
Abs
4.1%
Forearms
3.4%
Rear Delts
3%
Calves
2.3%
Lower Back
1.4%
Adductors
1%
Abductors
0.6%
Cardio
0.3%
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Decline Bench Press (Barbell)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6
Bench Press (Close Grip)
4
8-10 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2
One Arm Bent Over Row
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Hyperextension
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
9
Shrug (Barbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
T-Bar Row
4
8-10 reps
-
6
Lat Pulldown
3
10-12 reps
-
7
Straight Arm Pulldown
3
12-15 reps
-
8
Seated Row (Machine)
3
10-12 reps
-
9
Treadmill
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
12-15 reps
-
2
Bicep Curl (Cable)
3
12-15 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Skull Crusher (Dumbbell)
3
12-15 reps
-
5
Weighted Bench Dips
3
12-15 reps
-
6
Tricep Kickback Bench
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
8
Lying Leg Raise
3
15-20 reps
-
9
Russian Twist
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Arnold Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Cable Crossover Reverse Fly
3
12-15 reps
-
8
Upright Row (Barbell)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Decline Bench Press (Barbell)
4 Sets
8-10 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
6
Bench Press (Close Grip)
4 Sets
8-10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
8
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
2
One Arm Bent Over Row
3 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Hyperextension
3 Sets
12-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
6
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
9
Shrug (Barbell)
4 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Decline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Dip (Assisted)
3 Sets
10-12 Reps
-
5
T-Bar Row
4 Sets
8-10 Reps
-
6
Lat Pulldown
3 Sets
10-12 Reps
-
7
Straight Arm Pulldown
3 Sets
12-15 Reps
-
8
Seated Row (Machine)
3 Sets
10-12 Reps
-
9
Treadmill
1 Set
-
-
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
2
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
3
Preacher Curl (Machine)
3 Sets
10-12 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
-
5
Weighted Bench Dips
3 Sets
12-15 Reps
-
6
Tricep Kickback Bench
3 Sets
12-15 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
-
8
Lying Leg Raise
3 Sets
15-20 Reps
-
9
Russian Twist
3 Sets
15-20 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
4
Seated Calf Raise
4 Sets
15-20 Reps
-
5
Arnold Press
4 Sets
10-12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
7
Cable Crossover Reverse Fly
3 Sets
12-15 Reps
-
8
Upright Row (Barbell)
3 Sets
10-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
OscarAge 30, Man
an hour ago
1 week complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
⭐️⭐️⭐️⭐️⭐️