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BoostcampPNG

Highly Optimised Succulence Routine for Horses

by Jaan

Program Description

Careful and considerate exercise selection, sequencing and split ensure maximal growth in the most important muscle groups.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 07:22
  • Last Edited
    Aug 02, 2025 07:42
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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
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Sit Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lying Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Cheat Curl
5
5 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Roman Chair Sit Up
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Sit Up
1 Set
AMRAP
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Fly (Machine)
3 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
5
Squat (Barbell)
3 Sets
10 Reps
-
6
Lying Leg Curl
3 Sets
10 Reps
-
Day 2
1
Bench Press (Dumbbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
Lying Leg Raise
1 Set
AMRAP
-
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Cheat Curl
5 Sets
5 Reps
-
4
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
5
Roman Chair Sit Up
1 Set
AMRAP
-