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2025 Shredded Plan

by GAB

Program Description

Get Shredded!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 11:49
  • Last Edited
    Jun 18, 2025 10:43

Summary

Get ready to transform your physique with the 2025 Shredded Plan, an 18-week program designed for serious lifters looking to build strength and definition. Comprising four intense workouts per week, this program focuses on effective supersets that target all major muscle groups, ensuring balanced development and increased metabolic burn. With a mix of barbell, dumbbell, and cable exercises, you'll engage your muscles in new ways while pushing your limits. Commit to this structured plan, and watch as you sculpt a shredded, powerful physique!
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2B
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
3A
Dip (Weighted)
4
8-10 reps
-
3B
Rear Delt Fly (Cable)
3
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Lateral Raise (Cable)
4
12-15 reps
-
4C
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Neck Curl
4
15-20 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-8 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
2C
Seated Dumbbell Calf Raise
4
12-15 reps
-
3A
Wood Chop
3
12-15 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Wrist Curls (Dumbbell)
3
12-15 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
T-Bar Row
4
8-10 reps
-
2B
Arnold Press
4
8-10 reps
-
3A
Incline Curl (Dumbbell)
3
12-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4A
Neck Extension
4
15-20 reps
-
4B
Neck Flexion
4
15-20 reps
-
5
Plank
3
0.5-1 mins
-
6
Side Plank
3
0.5-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-8 reps
-
1B
Incline Cable Chest Press
4
8-10 reps
-
2
Chin-Up (Weighted)
4
8-10 reps
-
3A
Lateral Raise (Cable)
3
12-15 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
4
8-10 reps
-
4B
Preacher Curl (Dumbbell)
4
8-10 reps
-
5A
Smith Machine Calf Raise
4
12-15 reps
-
5B
Shrug (Barbell)
4
8-10 reps
-
6A
Wrist Curls (Dumbbell)
4
12-15 reps
-
6B
Reverse Wrist Curl (Dumbbell)
4
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
-
1B
Chest Supported Row (Dumbbell)
4 Sets
8-10 Reps
-
2A
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
2B
Lat Pulldown (Neutral Grip)
4 Sets
8-10 Reps
-
3A
Dip (Weighted)
4 Sets
8-10 Reps
-
3B
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
4B
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Neck Curl
4 Sets
15-20 Reps
-
6
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 2
1A
Squat (Barbell)
4 Sets
6-8 Reps
-
1B
Standing Calf Raise
4 Sets
12-15 Reps
-
2A
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
2B
Lying Leg Curl
3 Sets
12-15 Reps
-
2C
Seated Dumbbell Calf Raise
4 Sets
12-15 Reps
-
3A
Wood Chop
3 Sets
12-15 Reps
-
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4A
Wrist Curls (Dumbbell)
3 Sets
12-15 Reps
-
4B
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1A
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
1B
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2A
T-Bar Row
4 Sets
8-10 Reps
-
2B
Arnold Press
4 Sets
8-10 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
3B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
4A
Neck Extension
4 Sets
15-20 Reps
-
4B
Neck Flexion
4 Sets
15-20 Reps
-
5
Plank
3 Sets
0.5-1 mins
-
6
Side Plank
3 Sets
0.5-1 mins
-
Day 4
1A
Deadlift (Barbell)
4 Sets
6-8 Reps
-
1B
Incline Cable Chest Press
4 Sets
8-10 Reps
-
2
Chin-Up (Weighted)
4 Sets
8-10 Reps
-
3A
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3B
Face Pull
3 Sets
12-15 Reps
-
4A
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
-
4B
Preacher Curl (Dumbbell)
4 Sets
8-10 Reps
-
5A
Smith Machine Calf Raise
4 Sets
12-15 Reps
-
5B
Shrug (Barbell)
4 Sets
8-10 Reps
-
6A
Wrist Curls (Dumbbell)
4 Sets
12-15 Reps
-
6B
Reverse Wrist Curl (Dumbbell)
4 Sets
12-15 Reps
-
7
Hanging Leg Raise
3 Sets
12-15 Reps
-