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Mortal Reminder

by Travis B.
1 athletes joined

Program Description

This program is designed to build muscle absolutely everywhere. Mainly focused on larger muscles, but still hits the neck, traps, forearms, lowerback, calves, forearms, abs, even obliques. This program can either be done in a weekly schedule Monday Day 1 Tuesday Day 2 Thursday Day 3 Friday Day 4 or however you'd prefer to rearrange it. This program can also be done asynchronously, which is what I am doing personally. Day 1 and 2, Rest, Day 3 and 4, rest. Repeat. Rest any additional rest days if needed.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 03, 2025 02:44
  • Last Edited
    Jun 05, 2025 12:13

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
JM Press
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Cable)
3
-
7
Lu Raise
2
-
8
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Good Morning
2
-
5
Barbell Wrist Flexion
2
-
6
Reverse Wrist Curl (Barbell)
2
-
7
Standing Calf Raise
2
-
8
Neck Flexion
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
4
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Chest Supported Row (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
JM Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
6
Y Raise (Dumbbell)
4
-
7
Ab Wheel
2
-
8
Dumbbell Side Crunches
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
3
-
4
Lying Leg Curl
3
-
5
Barbell Wrist Flexion
2
-
6
Barbell Wrist Extension
2
-
7
Cable Shrugs
2
-
8
Neck Extension
2
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
JM Press
3 Sets
-
4
Lat Pulldown (Close Grip)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-
7
Lu Raise
2 Sets
-
8
Incline Curl (Dumbbell)
2 Sets
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Good Morning
2 Sets
-
5
Barbell Wrist Flexion
2 Sets
-
6
Reverse Wrist Curl (Barbell)
2 Sets
-
7
Standing Calf Raise
2 Sets
-
8
Neck Flexion
2 Sets
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
-
3
Leg Extension
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Barbell Wrist Flexion
2 Sets
-
6
Barbell Wrist Extension
2 Sets
-
7
Cable Shrugs
2 Sets
-
8
Neck Extension
2 Sets
-
Day 3
1
Pull-Up (Weighted)
3 Sets
-
2
Chest Supported Row (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
JM Press (Dumbbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
6
Y Raise (Dumbbell)
4 Sets
-
7
Ab Wheel
2 Sets
-
8
Dumbbell Side Crunches
2 Sets
-