Program Description
Get Shredded!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMar 31, 2025 11:49
- Last EditedMar 31, 2025 02:15
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
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
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 Curl4 Sets
15-20 Reps
-
6
Hanging Leg Raise3 Sets
12-15 Reps
-
Day 2
1A
Squat (Barbell)4 Sets
6-8 Reps
-
1B
Standing Calf Raise4 Sets
12-15 Reps
-
2A
Romanian Deadlift (Dumbbell)4 Sets
8-10 Reps
-
2B
Lying Leg Curl3 Sets
12-15 Reps
-
2C
Seated Dumbbell Calf Raise4 Sets
12-15 Reps
-
3A
Wood Chop3 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 Row4 Sets
8-10 Reps
-
2B
Arnold Press4 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 Extension4 Sets
15-20 Reps
-
4B
Neck Flexion4 Sets
15-20 Reps
-
5
Plank3 Sets
0.5-1 mins
-
6
Side Plank3 Sets
0.5-1 mins
-
Day 4
1A
Deadlift (Barbell)4 Sets
6-8 Reps
-
1B
Incline Cable Chest Press4 Sets
8-10 Reps
-
2
Chin-Up (Weighted)4 Sets
8-10 Reps
-
3A
Lateral Raise (Cable)3 Sets
12-15 Reps
-
3B
Face Pull3 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 Raise4 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 Raise3 Sets
12-15 Reps
-