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Despicable Plan

by Nebulous
1 athletes joined

Program Description

We will take the moon and the gym me the minions and you ethan

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Olympic Weightlifting, Bodyweight Fitness, Muscle & Sculpting, Powerbuilding, Powerlifting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 13, 2025 03:55
  • Last Edited
    Sep 13, 2025 05:05
Muscle Engagement
Front
Back
MuscleSet
Biceps
16.1%
Triceps
14.4%
Upper Back
11.4%
Lats
7.6%
Chest
7.6%
Rear Delts
7.2%
Front Delts
6.4%
Middle Delts
5.9%
Hamstrings
5.5%
Quadriceps
4.7%
Forearms
4.2%
Glutes
3%
Calves
2.1%
Lower Back
1.7%
Abs
1.3%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
One Arm Lateral Raise (Cable)
3
12-20 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
3
12-20 reps
-
4
Spider Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-20 reps
-
2
Lying Reverse Fly
3
12-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
21s (EZ Bar)
3
21 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Reverse Pec Deck
3
12-20 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
-
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Reverse Pec Deck
3 Sets
12-20 Reps
-
4
Spider Curl
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Seated Hamstring Curl
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
15-20 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
Day 4
1
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
-
2
Lying Reverse Fly
3 Sets
12-20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
21s (EZ Bar)
3 Sets
21 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
Day 5
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Reverse Pec Deck
3 Sets
12-20 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
12-20 Reps
-