Program Description
Intermediate program. Gives ample rest and overlap of exercises for each bodypart. Minimum rest between sets. 2 to 3 minutes rest between exercises. First set should be a warm up, 10-15 reps. Reload weight for 2nd set, 10-12 reps to failure. Rest 1 minute. Reload, last set 6-10 reps to failure. Rest 2-3 minutes to next exercise.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedMay 16, 2025 03:44
- Last EditedMay 16, 2025 09:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Fly Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Seated Anterior Delt Press (AD)
3
-
5
Lying Side Lateral Raise
3
-
6
Lying Reverse Fly
3
-
7
Deficit Push Up
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Extension (Cable)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5A
Concentration Curl
3
-
5B
Single Arm Overhead Tricep Extension
3
-
6
Reverse Bicep Curl (EZ Bar)
3
-
7A
Wrist Curls
3
-
7B
Reverse Wrist Curl (Dumbbell)
3
-
8
Underhand Front Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
Lat Pulldown (Close Grip)
3
-
3
Cable Low Row
3
-
4
One Arm Bent Over Row
3
-
5
Lat Prayer
3
-
6
>Wide Grip Cable Shrug
3
-
7
Face Away Cable Curl
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Dip (Bodyweight)
3
-
3
Lying Cable Flye
4
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
One Arm Lateral Raise (Cable)
3
-
6
Lying Rear Lateral Raise
3
-
7
Tricep Extension (Machine)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
Bicep Curl (Machine)
3
-
4A
V-Handle Tricep Pushdown (Cable)
3
-
4B
Bicep Curl (Cable)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Underhand Front Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Machine)
3
-
5
>Wide Grip Cable Shrug
3
-
6
Kelso Shrug
3
-
7
Back Extension (Weighted)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Stiff Leg Deadlift (Dumbbell)
3
-
6
Glute Kickback (Cable)
3
-
7
Calf Raise (Leg Press)
3
-
8
Calf Raise (Machine)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lying Leg Raise
3
-
3
Seated Cable Crunch
3
-
Week 1
1 / 10 Weeks
Day 5
1
Hanging Leg Raise3 Sets
-
2
Lying Leg Raise3 Sets
-
3
Seated Cable Crunch3 Sets
-
Day 6
1
Seated Wide-Grip Row (Cable)3 Sets
-
2
Lat Pulldown (Neutral Grip)3 Sets
-
3
Chest Supported Row (Dumbbell)3 Sets
-
4
Bicep Curl (Machine)3 Sets
-
5
>Wide Grip Cable Shrug3 Sets
-
6
Kelso Shrug3 Sets
-
7
Back Extension (Weighted)3 Sets
-
Day 7
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Fly Press (Dumbbell)3 Sets
-
3
Cable Crossover3 Sets
-
4
Seated Anterior Delt Press (AD)3 Sets
-
5
Lying Side Lateral Raise3 Sets
-
6
Lying Reverse Fly3 Sets
-
7
Deficit Push Up3 Sets
-
Day 3
1
Leg Extension3 Sets
-
2
Leg Press3 Sets
-
3
Hack Squat3 Sets
-
4
Lying Leg Curl3 Sets
-
5
Stiff Leg Deadlift (Dumbbell)3 Sets
-
6
Glute Kickback (Cable)3 Sets
-
7
Calf Raise (Leg Press)3 Sets
-
8
Calf Raise (Machine)3 Sets
-
Day 4
1
Bicep Curl (Cable)3 Sets
-
2
Tricep Extension (Cable)3 Sets
-
3
Preacher Curl (Dumbbell)3 Sets
-
4
Overhead Tricep Extension (Cable)3 Sets
-
5A
Concentration Curl3 Sets
-
5B
Single Arm Overhead Tricep Extension3 Sets
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
-
7A
Wrist Curls3 Sets
-
7B
Reverse Wrist Curl (Dumbbell)3 Sets
-
8
Underhand Front Raise3 Sets
-
Day 1
1
Wide Grip Pull-Up3 Sets
-
2
Lat Pulldown (Close Grip)3 Sets
-
3
Cable Low Row3 Sets
-
4
One Arm Bent Over Row3 Sets
-
5
Lat Prayer3 Sets
-
6
>Wide Grip Cable Shrug3 Sets
-
7
Face Away Cable Curl3 Sets
-
Day 2
1
Bench Press (Dumbbell)3 Sets
-
2
Dip (Bodyweight)3 Sets
-
3
Lying Cable Flye4 Sets
-
4
Seated Shoulder Press (Dumbbell)3 Sets
-
5
One Arm Lateral Raise (Cable)3 Sets
-
6
Lying Rear Lateral Raise3 Sets
-
7
Tricep Extension (Machine)3 Sets
-