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BoostcampPNG

The Edict of Milan

by Vautour
2 athletes joined

Program Description

Building muscle via strength improvements in the 5 to 15 rep range with low volume floors that can be raised if you're feeling good or left low if your kids don't let you sleep and you're tired.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 14, 2025 12:34
  • Last Edited
    Jun 18, 2025 11:09

Summary

**The Edict of Milan** is an 18-week strength training program designed for those ready to elevate their fitness game. Committing to four days a week, you'll engage in a variety of exercises targeting all major muscle groups, including the Alternating Dumbbell Curl, Safety Bar Squat, and Tricep Pushdown. This program is perfect for garage gym enthusiasts looking to build muscle and enhance overall strength with minimal equipment. Get ready to transform your physique and unleash your full potential!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Leg Press (45 Degrees)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Back Extension (Weighted)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Neck Curl
1
-
7
Incline Bench Press (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Safety Bar Squat
1
-
3
Alternating Dumbbell Curl
1
-
4
Deficit Deadlift (Barbell)
1
-
5
Cable Reverse Curl
1
-
6
Single Leg Calf Raise (Weighted)
1
-
7
Seated Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
-
2
Arnold Press
1
-
3
Chin-Up (Bodyweight)
1
-
4
Neck Extension
1
-
5
Decline Sit Up (Weighted)
1
-
6
Dip (Bodyweight)
1
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hammer Curl (Cable)
1
-
4
Single Leg Calf Raise (Weighted)
1
-
5
Band Pull Apart
1
-
6
Back Extension (Weighted)
1
-
7
Seated Hamstring Curl
1
-
Week 1
1 / 18 Weeks
Day 1
1
Alternating Dumbbell Curl
1 Set
-
2
Leg Press (45 Degrees)
1 Set
-
3
Tricep Pushdown (Cable)
1 Set
-
4
Back Extension (Weighted)
1 Set
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Neck Curl
1 Set
-
7
Incline Bench Press (Dumbbell)
1 Set
-
Day 2
1
Tricep Pushdown (Cable)
1 Set
-
2
Safety Bar Squat
1 Set
-
3
Alternating Dumbbell Curl
1 Set
-
4
Deficit Deadlift (Barbell)
1 Set
-
5
Cable Reverse Curl
1 Set
-
6
Single Leg Calf Raise (Weighted)
1 Set
-
7
Seated Row (Cable)
1 Set
-
Day 3
1
Alternating Dumbbell Curl
1 Set
-
2
Arnold Press
1 Set
-
3
Chin-Up (Bodyweight)
1 Set
-
4
Neck Extension
1 Set
-
5
Decline Sit Up (Weighted)
1 Set
-
6
Dip (Bodyweight)
1 Set
-
7
Wrist Curls
1 Set
-
Day 4
1
Tricep Pushdown (Cable)
1 Set
-
2
Leg Press (45 Degrees)
1 Set
-
3
Hammer Curl (Cable)
1 Set
-
4
Single Leg Calf Raise (Weighted)
1 Set
-
5
Band Pull Apart
1 Set
-
6
Back Extension (Weighted)
1 Set
-
7
Seated Hamstring Curl
1 Set
-