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BoostcampPNG

Foco total pra ficar no shape

by Arthur Mauricio Thomaz Soares

Program Description

Treino intermediário masculino da AllpFit

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 08, 2025 04:02
  • Last Edited
    Jun 18, 2025 08:59

Summary

Transform your physique with this comprehensive 18-week program designed to sculpt and tone your upper body. Training three days a week, you'll engage in targeted workouts focusing on chest, triceps, and shoulders through a variety of supersets, ensuring maximum muscle engagement and growth. Each session is structured to push your limits, combining classic lifts like the Bench Press and Dumbbell Pullover with innovative movements to enhance strength and definition. Get ready to elevate your fitness game and achieve the shape you've always wanted!
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Bench Pullover
3
12 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
2A
Bench Press (Barbell)
4
12 reps
-
2B
Seated Front Raise
4
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Chest Fly (Machine)
4
21 reps
-
5
Arnold Press
4
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Inverse Tricpes Pushdown
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
21 reps
-
8
Tricep Kickback
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
10
10 reps
-
2A
Lunge (Bodyweight)
3
10 reps
-
2B
Leg Press
3
10 reps
-
2C
Calf Raise (Leg Press)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
21 reps
-
5
Hack Squat
3
10 reps
-
6
Sit Up
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
T-Bar Row
3
21 reps
-
4
Reverse Pec Deck
5
10 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Bicep Curl (Cable)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Preacher Curl (Barbell)
4
12 reps
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dumbbell Bench Pullover
3 Sets
12 Reps
-
1B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2A
Bench Press (Barbell)
4 Sets
12 Reps
-
2B
Seated Front Raise
4 Sets
10 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
4 Sets
21 Reps
-
5
Arnold Press
4 Sets
12 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6B
Inverse Tricpes Pushdown
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
21 Reps
-
8
Tricep Kickback
4 Sets
12 Reps
-
Day 2
1
Leg Extension
10 Sets
10 Reps
-
2A
Lunge (Bodyweight)
3 Sets
10 Reps
-
2B
Leg Press
3 Sets
10 Reps
-
2C
Calf Raise (Leg Press)
3 Sets
10 Reps
-
3
Squat (Barbell)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
21 Reps
-
5
Hack Squat
3 Sets
10 Reps
-
6
Sit Up
4 Sets
15 Reps
-
Day 3
1
Lat Pulldown
4 Sets
12 Reps
-
2A
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2B
Seated Row (Cable)
3 Sets
10 Reps
-
3
T-Bar Row
3 Sets
21 Reps
-
4
Reverse Pec Deck
5 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6A
Bicep Curl (Cable)
3 Sets
10 Reps
-
6B
Hammer Curl
3 Sets
10 Reps
-
7
Preacher Curl (Barbell)
4 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-