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Winter Ark

by LSD
2 athletes joined
4.0
(1 rating)

Program Description

Este programa é um programa experimental de hipertrofia muscular, com especial foco em braços e ombros. Notas: 1-Este plano é feito para ser seguido Segunda, Terça, Quarta, Sexta, Sábado. O dia de descanso quinta é importante!! Mas em caso de ser impossível ir sexta ou sábado, é preferível ir quinta para se fazer o plano inteiro ou seja Fazer Plano todo > Descansar Quinta, mas idealmente descansa-se quinta. 2-Escolher peso que fique entre o Rep Range definido. Após atingir se o número maximo de Reps do Rep range, aumentar o peso no menor incremento possível. 3-Situações de falta de tempo, steps a seguir para economizar tempo (ir adicionando passos mediante a falta de tempo ou seja se a falta de tempo for pouca fazer so o primeiro step e se for mesmo muita todos os 3): 1° Não fazer Abs 2° Trocar exercícios de single arm pelo seu equivalente que seja feito com os dois braços 3° Passar os exercícios que tem 4 sets para só 3 sets 4° Se mesmo assim te falta tempo, porque e que foste treinar sem disponibilidade?

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2024 03:16
  • Last Edited
    Jun 18, 2025 11:49

Summary

**Winter Ark** is a comprehensive 12-week program designed to build strength and endurance through a well-structured 5-day weekly routine. Each session targets major muscle groups with a focus on compound movements like squats and deadlifts, ensuring you develop functional strength while minimizing injury risk. With a mix of free weights and machines, this program is perfect for anyone looking to elevate their lifting game and stay motivated through the winter months. Get ready to challenge yourself and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
2
6-10 reps
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
6-10 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
6
Pull-Up (Weighted)
2
6-10 reps
-
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Bench Press (Barbell)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Single Arm Row (Cable)
3
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 1
1
Military Press (Barbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
5
Chest Fly (Machine)
2 Sets
8-12 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
-
Day 2
1
Preacher Curl (Barbell)
2 Sets
6-10 Reps
-
2
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-
5
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
-
6
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
7
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Bench Press (Barbell)
2 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
-
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-
5
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-