logo
BoostcampPNG

Treningsplan 2025 // Strength x Muscle Growth

by Shayan A.
1 athletes joined

Program Description

Bli en giga chad

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 24, 2025 08:06
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unlock your potential with the Treningsplan 2025, a comprehensive 10-week program designed to build strength and muscle simultaneously. Train six days a week with a balanced mix of push and pull workouts, utilizing a full gym setup to maximize your gains. Each session features a variety of exercises, including barbell bench presses and weighted pull-ups, ensuring you challenge your muscles and promote growth. Get ready to transform your physique and elevate your performance with this structured and effective training plan!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Chest Fly (Cable)
4
-
5
Plate-loaded Overhead Press
4
-
6
Lateral Raise (Dumbbell)
4
-
7
Lateral Raise (Dumbbell)
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Single Hand Kickback
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Chest Supported Row (Machine)
2
-
3
Lat Pulldown (Single Arm)
2
-
4
Lat Pulldown
2
-
5
Lat Pulldown (Close Grip)
2
-
6A
Single Arm Rear Delt Cable Fly
2
-
6B
Shrug (Dumbbell)
2
-
7
Bicep Curl (Machine)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
2
-
10
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
4
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
5
-
6
Hyperextension
3
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Chest Fly (Cable)
4 Sets
-
5
Plate-loaded Overhead Press
4 Sets
-
6
Lateral Raise (Dumbbell)
4 Sets
-
7
Lateral Raise (Dumbbell)
1 Set
-
8
Tricep Pushdown (Cable)
3 Sets
-
9
Overhead Tricep Extension (Cable)
3 Sets
-
10
Single Hand Kickback
2 Sets
-
Day 2
1
Pull-Up (Weighted)
4 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Lat Pulldown (Single Arm)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Lat Pulldown (Close Grip)
2 Sets
-
6A
Single Arm Rear Delt Cable Fly
2 Sets
-
6B
Shrug (Dumbbell)
2 Sets
-
7
Bicep Curl (Machine)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Hammer Curl (Dumbbell)
2 Sets
-
10
Wrist Curls
3 Sets
-
Day 3
1
Hack Squat
4 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Extension
4 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Standing Calf Raise
5 Sets
-
6
Hyperextension
3 Sets
-
Day 4
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Chest Fly (Cable)
4 Sets
-
5
Plate-loaded Overhead Press
4 Sets
-
6
Lateral Raise (Dumbbell)
4 Sets
-
7
Lateral Raise (Dumbbell)
1 Set
-
8
Tricep Pushdown (Cable)
3 Sets
-
9
Overhead Tricep Extension (Cable)
3 Sets
-
10
Single Hand Kickback
2 Sets
-
Day 5
1
Pull-Up (Weighted)
4 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Lat Pulldown (Single Arm)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Lat Pulldown (Close Grip)
2 Sets
-
6A
Single Arm Rear Delt Cable Fly
2 Sets
-
6B
Shrug (Dumbbell)
2 Sets
-
7
Bicep Curl (Machine)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Hammer Curl (Dumbbell)
2 Sets
-
10
Wrist Curls
3 Sets
-
Day 6
1
Hack Squat
4 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Extension
4 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Standing Calf Raise
5 Sets
-
6
Hyperextension
3 Sets
-