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BoostcampPNG

Workout for the bruzz

by Ekbir S.
1 athletes joined

Program Description

To get massive

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2024 12:00
  • Last Edited
    May 20, 2025 04:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
6-10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 3
1
Hammer Curl (Cable)
2 Sets
6-10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Upright Row (Cable)
2 Sets
10-15 Reps
-
6
Reverse Pec Deck
2 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Chest Fly (Cable)
2 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
3
Hammer Curl
2 Sets
6-10 Reps
-
4
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
-