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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 03, 2025 03:21

Summary

Unleash your strength with the Highly Optimised Succulence Routine for Horses, a comprehensive 16-week program designed for serious lifters. Comprising four training days each week, this program focuses on building muscle and enhancing endurance through targeted workouts, including barbell and dumbbell exercises for chest, biceps, and core. With a mix of compound and isolation movements, you'll maximize your gains while honing your technique. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Chest
26.3%
Biceps
18.6%
Triceps
16.8%
Front Delts
12.4%
Forearms
6.5%
Hamstrings
4.2%
Abs
3.2%
Lats
2.6%
Upper Back
2.6%
Quadriceps
2.6%
Glutes
2.1%
Middle Delts
1.1%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
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
-