Program Description
This is not by a professional just up to my knowledge
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedSep 20, 2025 02:32
- Last EditedSep 24, 2025 04:15
Summary
Transform your physique with "My Routine," an 18-week program designed for dedicated lifters ready to elevate their training. With six days of focused workouts each week, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, and arms, utilizing both free weights and machines. Each session is crafted to build strength and muscle endurance, ensuring you progress week after week. Get ready to push your limits and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.6%
Triceps
13.5%
Chest
12.9%
Upper Back
12.4%
Front Delts
9%
Lats
9%
Middle Delts
6.7%
Quadriceps
5.6%
Hamstrings
4.5%
Rear Delts
3.4%
Calves
2.8%
Glutes
2.2%
Forearms
1.7%
Adductors
1.1%
Abs
0.6%
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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
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Pec Deck (Machine)1 Set
-
4
Cable Crossover1 Set
-
5
Lat Pulldown1 Set
-
6
Single Arm High Row (Cable)1 Set
-
7
Bent Over Row (Barbell)1 Set
-
8
Standing Pullover (Cable)1 Set
-
Day 2
1
Preacher Curl (Barbell)1 Set
-
2
Bayesian Curl1 Set
-
3
Hammer Curl (Dumbbell)1 Set
-
4
Reverse Bicep Curl (EZ Bar)1 Set
-
5
Tricep Pushdown (Cable)1 Set
-
6
Tricep Extension (Cable)1 Set
-
7
Overhead Tricep Extension (Cable)1 Set
-
Day 3
1
Seated Overhead Press (Dumbbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Shrug (Dumbbell)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Squat (Barbell)1 Set
-
6
Leg Extension1 Set
-
7
Lying Leg Curl1 Set
-
8
Seated Calf Raise1 Set
-
Day 4
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Pec Deck (Machine)1 Set
-
4
Cable Crossover1 Set
-
5
Tricep Pushdown (Cable)1 Set
-
6
Tricep Extension (Cable)1 Set
-
7
Overhead Tricep Extension (Cable)1 Set
-
Day 5
1
Lat Pulldown1 Set
-
2
Single Arm High Row (Cable)1 Set
-
3
Bent Over Row (Barbell)1 Set
-
4
Standing Pullover (Cable)1 Set
-
5
Preacher Curl (EZ Bar)1 Set
-
6
Bayesian Curl1 Set
-
7
Hammer Curl (Dumbbell)1 Set
-
8
Reverse Bicep Curl (EZ Bar)1 Set
-
Day 6
1
Seated Overhead Press (Dumbbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Shrug (Dumbbell)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Squat (Barbell)1 Set
-
6
Leg Extension1 Set
-
7
Lying Leg Curl1 Set
-
8
Seated Calf Raise1 Set
-