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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 08, 2025 04:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-