Program Description
This program is perfect for guys that end with beginner status and wants to forge an insane Body with prominent V taper and fighter Looks (like Toji or V.3 Gojo from JJK) Easy to appropriate, the program is thought for easy consistency and fun Upper body Bro progression Inspired from Natural Hypertrophy Toji Fushiguro Program, adapted to tall guy with long arms Also adapted to feel the progression, with sufficient sets to make progress even if you cheat on every exercise High-level bro science, but I guarantee you progress fam !
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedJan 19, 2026 10:42
- Last EditedJan 19, 2026 11:14
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
12.1%
Front Delts
11.1%
Abs
7.9%
Lats
7.7%
Chest
7.1%
Middle Delts
7.1%
Biceps
7.1%
Neck
4.4%
Rear Delts
4.2%
Quadriceps
3.6%
Glutes
3.6%
Hamstrings
3.6%
Calves
3.2%
Forearms
3.2%
Lower Back
1.2%
Adductors
0.6%
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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
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
5
6-12 reps
-
2
Shrug (Dumbbell)
5
6-10 reps
-
3A
Lateral Raise (Dumbbell)
5
8-12 reps
-
3B
Cable Crunch
5
8-12 reps
-
4
Underhand Lat Pulldown
5
6-10 reps
-
5
Hack Squat
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
7-12 reps
-
2
Incline Curl (Dumbbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Cable)
5
10-15 reps
-
4
Cable Crunch
5
8-15 reps
-
5
Kroc Row
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
6-12 reps
-
2
Bicep Curl (Cable)
5
8-12 reps
-
3
Pullover (Dumbbell)
5
8-12 reps
-
4
Upright Row (Barbell)
5
10-15 reps
-
5
Squat (Smith Machine)
3
8-12 reps
-
6
Standing Calf Raise
4
10-15 reps
-
7
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8-12 reps
-
2
Cable Crunch
5
8-15 reps
-
3
Underhand Lat Pulldown
5
4-8 reps
-
4
Tricep Rope Push Down (Cable)
5
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
6-8 reps
-
6
Dead Hang
3
0.5-2 mins
-
7
Y Raise
4
8-12 reps
-
8
Neck Curl
2
15-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Seated Dip (Machine)5 Sets
6-12 Reps
-
2
Shrug (Dumbbell)5 Sets
6-10 Reps
-
3A
Lateral Raise (Dumbbell)5 Sets
8-12 Reps
-
3B
Cable Crunch5 Sets
8-12 Reps
-
4
Underhand Lat Pulldown5 Sets
6-10 Reps
-
5
Hack Squat3 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
10-15 Reps
-
7
Neck Extension3 Sets
15-20 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)5 Sets
7-12 Reps
-
2
Incline Curl (Dumbbell)5 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)5 Sets
10-15 Reps
-
4
Cable Crunch5 Sets
8-15 Reps
-
5
Kroc Row4 Sets
8-12 Reps
-
6
Rear Delt Fly (Dumbbell)4 Sets
12-15 Reps
-
7
Neck Curl3 Sets
15-20 Reps
-
Day 3
1
Dip (Weighted)5 Sets
6-12 Reps
-
2
Bicep Curl (Cable)5 Sets
8-12 Reps
-
3
Pullover (Dumbbell)5 Sets
8-12 Reps
-
4
Upright Row (Barbell)5 Sets
10-15 Reps
-
5
Squat (Smith Machine)3 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
10-15 Reps
-
7
Neck Extension3 Sets
15-20 Reps
-
Day 4
1
Shoulder Press (Machine)5 Sets
8-12 Reps
-
2
Cable Crunch5 Sets
8-15 Reps
-
3
Underhand Lat Pulldown5 Sets
4-8 Reps
-
4
Tricep Rope Push Down (Cable)5 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
6
Dead Hang3 Sets
0.5-2 mins
-
7
Y Raise4 Sets
8-12 Reps
-
8
Neck Curl2 Sets
15-20 Reps
-