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Ashok hulk mode

by Ash
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Program Description

Yeet

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 06, 2026 05:01
  • Last Edited
    Jan 06, 2026 11:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.5%
Biceps
14.8%
Front Delts
13.9%
Chest
11.1%
Lats
11.1%
Upper Back
11.1%
Forearms
5.6%
Middle Delts
5.6%
Quadriceps
1.9%
Glutes
1.9%
Hamstrings
1.9%
Abs
1.2%
Rear Delts
0.9%
Adductors
0.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
-
2
Leg Press (45 Degrees)
1
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Pushdown
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Pushdown
3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
1 Set
8-12 Reps
-
2
Leg Press (45 Degrees)
1 Set
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Pushdown
3 Sets
8-12 Reps
-
Day 6
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-