Program Description
ORA ORA PROTOCOL is a high-volume, progression-driven Push/Pull/Leg system designed to build a broad-shouldered, upper-chest-dominant, anime-level physique through disciplined repetition and intelligent overload. The philosophy is simple: prioritize what matters, repeat the fundamentals relentlessly, and progress every week. Shoulders gets wide, arms grow thicker, the upper chest rises, and the frame becomes more vertical and imposing over time. No flashy gimmicks—just structured intensity, controlled brutality, and consistent execution. This is about forging a strong, aesthetic “Jotaro” silhouette through patience, discipline, and measurable progress.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedFeb 22, 2026 01:26
- Last EditedFeb 22, 2026 02:05
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
10.5%
Front Delts
8.9%
Hamstrings
8.5%
Biceps
7.8%
Chest
6.6%
Middle Delts
6.2%
Abs
6.2%
Lats
6.2%
Glutes
6.2%
Forearms
4.7%
Quadriceps
4.7%
Rear Delts
3.5%
Calves
3.1%
Lower Back
2.3%
Neck
2.3%
Adductors
0.8%
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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
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Chest Press (Machine)
4
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8-12 reps
-
2
Chin-Up (Weighted)
4
4-8 reps
-
3
Seated Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Face Pull
4
12-15 reps
-
6
Dead Hang
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Curl
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Shoulder Press (Machine)
4
8-12 reps
-
3
Chest Fly (Cable)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
4-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Preacher Curl (Barbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Shrug (Dumbbell)
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Hip Thrust (Machine)
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Dead Hang
3
1 mins
-
6
Neck Curl
3
12-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
-
2
Chest Press (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
5
Cable Crunch1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
Day 2
1
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
2
Chin-Up (Weighted)1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
-
3
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Face Pull1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
6
Dead Hang1 Set
1 Set
1 Set
0.5-1 mins
0.5-1 mins
0.5-1 mins
-
-
-
Day 3
1
Hack Squat1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3
Leg Curl1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
5
Cable Crunch1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
6
Neck Curl1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
5
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
6
Tricep Rope Push Down (Cable)1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
Day 5
1
Chin-Up (Weighted)1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
-
2
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Preacher Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Shrug (Dumbbell)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
Day 6
1
Squat (Smith Machine)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Hip Thrust (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Leg Curl1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
5
Dead Hang1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6
Neck Curl1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-