Program Description
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Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedNov 13, 2025 01:53
- Last EditedNov 13, 2025 02:32
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.5%
Front Delts
10%
Middle Delts
10%
Biceps
10%
Triceps
9.5%
Lats
9.5%
Rear Delts
9.5%
Chest
6.5%
Abs
6.5%
Quadriceps
5%
Glutes
3%
Hamstrings
3%
Forearms
1.5%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Fly (Dumbbell)
3
4-8 reps
-
1B
Split Squat (Bodyweight)
3
8-12 reps
-
2A
Lateral Raise (Cable)
3
6-12 reps
-
2B
Pull-Up (Bodyweight)
3
6-10 reps
-
3A
Russian Twist (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Katana Extension
3
10-15 reps
-
2B
Preacher Curl (Barbell)
3
10-15 reps
-
3A
Kroc Row
3
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
8-12 reps
-
1B
Preacher Curl (Barbell)
3
8-10 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Russian Twist (Dumbbell)
3
8-12 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-8 reps
-
1B
Face Pull
3
8-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Extension (Cable)
3
8-12 reps
-
2C
Y Raise (Dumbbell)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Pec Fly (Dumbbell)3 Sets
4-8 Reps
-
1B
Split Squat (Bodyweight)3 Sets
8-12 Reps
-
2A
Lateral Raise (Cable)3 Sets
6-12 Reps
-
2B
Pull-Up (Bodyweight)3 Sets
6-10 Reps
-
3A
Russian Twist (Dumbbell)3 Sets
8-12 Reps
-
3B
Face Pull3 Sets
8-12 Reps
-
Day 2
1A
Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Hammer Curl (Dumbbell)3 Sets
6-10 Reps
-
2A
Katana Extension3 Sets
10-15 Reps
-
2B
Preacher Curl (Barbell)3 Sets
10-15 Reps
-
3A
Kroc Row3 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)3 Sets
8-12 Reps
-
1B
Preacher Curl (Barbell)3 Sets
8-10 Reps
-
2A
Pullover (Dumbbell)3 Sets
6-10 Reps
-
2B
Russian Twist (Dumbbell)3 Sets
8-12 Reps
-
3A
Upright Row (Dumbbell)3 Sets
10-15 Reps
-
3B
Leg Press3 Sets
8-12 Reps
-
Day 4
1A
Overhead Press (Barbell)3 Sets
4-8 Reps
-
1B
Face Pull3 Sets
8-12 Reps
-
2A
Lat Pulldown3 Sets
8-12 Reps
-
2B
Tricep Extension (Cable)3 Sets
8-12 Reps
-
2C
Y Raise (Dumbbell)3 Sets
8-12 Reps
-