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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
    Apr 19, 2025 05:05
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
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
-