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morca kurd

by Liot

Program Description

personal

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 12, 2024 11:04
  • Last Edited
    Jun 18, 2025 12:02

Summary

Embark on a transformative 16-week journey with the Morca Kurd program, designed for dedicated lifters ready to elevate their strength and conditioning. Comprising five training sessions per week, this program strategically targets all major muscle groups through a mix of compound lifts and supersets, ensuring balanced development and explosive gains. With a focus on both upper and lower body workouts, you'll engage in exercises like the barbell bench press and Romanian deadlifts, pushing your limits while honing your technique. Get ready to build muscle, increase endurance, and achieve your fitness goals with structured intensity and purpose.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Lateral Raise (Cable)
3
8-12 reps
-
4B
Hammer Curl (Cable)
3
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Standing Calf Raise
3
12 reps
-
4A
Dumbbell Row
3
10-12 reps
-
4B
Kelso Shrug
3
10-14 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2B
Pullover (Dumbbell)
4
10-12 reps
-
3
Decline Sit Up (Weighted)
3
10-12 reps
-
4A
Face Pull
4
10-14 reps
-
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5A
Dead Hang
4
1 reps
-
5B
Neck Curl
4
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2A
High Row
4
8-12 reps
-
2B
Kelso Shrug
4
10-14 reps
-
3
Leg Extension
4
8-12 reps
-
4A
Hamstring Curl
4
8-10 reps
-
4B
Standing Calf Raise
4
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
High Row
4
8-12 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Kelso Shrug
4
10-14 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hamstring Curl
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-10 reps
-
2
Decline Sit Up (Weighted)
3
10-12 reps
-
3A
Incline Curl (Dumbbell)
4
8-12 reps
-
3B
Wrist Curls
4
10-14 reps
-
4A
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2B
Pullover (Dumbbell)
4 Sets
10-12 Reps
-
3
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
-
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4B
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-14 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
4 Sets
5-8 Reps
-
3A
Leg Press
3 Sets
10-12 Reps
-
3B
Standing Calf Raise
3 Sets
12 Reps
-
4A
Dumbbell Row
3 Sets
10-12 Reps
-
4B
Kelso Shrug
3 Sets
10-14 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2B
Pullover (Dumbbell)
4 Sets
10-12 Reps
-
3
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
-
4A
Face Pull
4 Sets
10-14 Reps
-
4B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
4-8 Reps
-
2A
High Row
4 Sets
8-12 Reps
-
2B
Kelso Shrug
4 Sets
10-14 Reps
-
3
Leg Extension
4 Sets
8-12 Reps
-
4A
Hamstring Curl
4 Sets
8-10 Reps
-
4B
Standing Calf Raise
4 Sets
10-14 Reps
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Day 5
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
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2
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
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3A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
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3B
Wrist Curls
4 Sets
10-14 Reps
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4A
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
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4B
Hammer Curl (Cable)
4 Sets
8-12 Reps
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5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
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