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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
    May 24, 2025 08:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-