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Workout

by Cane
1 athletes joined

Program Description

Don’t do this

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 09, 2026 09:04
  • Last Edited
    Feb 10, 2026 02:35
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.8%
Triceps
13.5%
Upper Back
12.3%
Chest
8.2%
Lats
8.2%
Biceps
7.4%
Hamstrings
7.4%
Quadriceps
5.3%
Glutes
5.3%
Middle Delts
4.9%
Abs
4.9%
Rear Delts
3.3%
Adductors
2%
Forearms
1%
Cardio
0.8%
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
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Assisted)
4
AMRAP
-
5
Kelso Shrug (Chest Supported)
4
8-10 reps
-
6
Shrug (Band)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Assisted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
2
AMRAP
-
6
Katana Extension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
5 Sets
8-10 Reps
-
3
Bench Press (Smith Machine)
5 Sets
6-8 Reps
-
4
Bench Press (Smith Machine)
1 Set
AMRAP
-
5
Incline Bench Press (Smith Machine)
1 Set
AMRAP
-
Day 2
1
Dumbbell Row
4 Sets
6-8 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
6-8 Reps
-
3
Seated Row (Cable)
4 Sets
8-10 Reps
-
4
Chin-Up (Assisted)
4 Sets
AMRAP
-
5
Kelso Shrug (Chest Supported)
4 Sets
8-10 Reps
-
6
Shrug (Band)
4 Sets
8-10 Reps
-
7
Lat Pulldown (Close Grip)
4 Sets
6-10 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Behind-The-Neck Press (Smith Machine)
4 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
4 Sets
10-12 Reps
-
5
Front Raise
4 Sets
10-12 Reps
-
6
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
3 Reps
-
2
Squat (Barbell)
6 Sets
5 Reps
-
3
Leg Press (45 Degrees)
3 Sets
20 Reps
-
4
Seated Hamstring Curl
5 Sets
10 Reps
-
Day 5
1
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Dip (Assisted)
3 Sets
8 Reps
-
3
Bayesian Curl
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Preacher Curl (EZ Bar)
2 Sets
AMRAP
-
6
Katana Extension
2 Sets
AMRAP
-
Day 6
1
Reverse Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
2
Treadmill
1 Set
10 mins
-
3
Treadmill
1 Set
15 mins
-
4
Russian Twist (Dumbbell)
1 Set
AMRAP
-