Program Description
To get stronger.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedNov 08, 2025 09:54
- Last EditedNov 09, 2025 06:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
10.7%
Chest
9.2%
Upper Back
8.2%
Quadriceps
8.2%
Glutes
8.2%
Hamstrings
8.2%
Front Delts
7.7%
Lats
7.1%
Middle Delts
6.1%
Calves
5.1%
Rear Delts
3.1%
Lower Back
2.6%
Abs
1.5%
Forearms
1%
Adductors
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Lateral Raise (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Preacher Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Reverse Lunge (Barbell)
1
-
4
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Seated Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Bayesian Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Hip Thrust (Barbell)
1
-
3
Leg Curl
1
-
4
Seated Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Incline Curl (Dumbbell)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)1 Set
-
2
Lat Pulldown (Close Grip)1 Set
-
3
Lateral Raise (Cable)1 Set
-
4
V-Handle Tricep Pushdown (Cable)1 Set
-
5
Preacher Curl (Barbell)1 Set
-
Day 2
1
Leg Extension1 Set
-
2
Romanian Deadlift (Barbell)1 Set
-
3
Reverse Lunge (Barbell)1 Set
-
4
Calf Raise (Machine)1 Set
-
Day 3
1
Chest Fly (Cable)1 Set
-
2
Seated Row (Cable)1 Set
-
3
Rear Delt Fly (Cable)1 Set
-
4
Overhead Tricep Extension (Cable)1 Set
-
5
Bayesian Curl1 Set
-
Day 4
1
Bulgarian Split Squat (Dumbbell)1 Set
-
2
Hip Thrust (Barbell)1 Set
-
3
Leg Curl1 Set
-
4
Seated Calf Raise1 Set
-
Day 5
1
Incline Bench Press (Dumbbell)1 Set
-
2
Pull-Up (Weighted)1 Set
-
3
Seated Shoulder Press (Dumbbell)1 Set
-
4
Dip (Weighted)1 Set
-
5
Incline Curl (Dumbbell)1 Set
-