logo
BoostcampPNG

Mid Morning Matters

by Charley M.
2 athletes joined
5.0
(1 rating)

Program Description

5/3/1 morning time

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 02:09
  • Last Edited
    Oct 27, 2025 07:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
10.4%
Quadriceps
8.9%
Hamstrings
8.9%
Glutes
8.1%
Abs
8.1%
Upper Back
7.7%
Chest
7.4%
Biceps
6.7%
Rear Delts
4.9%
Lats
4.4%
Middle Delts
4.4%
Forearms
3.7%
Lower Back
3%
Adductors
1.5%
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
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)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
2
15 reps
-
5
Tricep Extension (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Ab Wheel
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Hamstring Curl
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
5
Reverse Pec Deck
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
-
2
Hammer Curl (Dumbbell)
2
12 reps
-
3
Face Pull
3
20 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Reverse Pec Deck
2 Sets
15 Reps
-
5
Tricep Extension (Machine)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Ab Wheel
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
Lateral Raise (Machine)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Face Pull
3 Sets
20 Reps
-
4
Pec Deck (Machine)
3 Sets
15 Reps
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-