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Hypertrostrength

by Patrick W.
1 athletes joined

Program Description

Black suit Spider-Man feeling.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2026 10:28
  • Last Edited
    Mar 08, 2026 11:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Upper Back
13.4%
Front Delts
12.8%
Lats
10.7%
Biceps
9.8%
Chest
9.5%
Hamstrings
5.4%
Forearms
3.6%
Middle Delts
3.6%
Quadriceps
3.6%
Rear Delts
3.6%
Glutes
2.7%
Abductors
2.7%
Calves
1.8%
Adductors
1.8%
Abs
0.9%
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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
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
7 reps
-
3
Decline Bench Press (Dumbbell)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7 reps
-
5
Skull Crusher (Barbell)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7 reps
-
2
Dumbbell Row
3
7 reps
-
3
Seated Row (Cable)
3
7 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Preacher Curl (Machine)
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7 reps
-
2
Leg Curl
3
7 reps
-
3
Seated Calf Raise
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
18 reps
-
2
Chest Fly (Machine)
4
18 reps
-
3
Tricep Kickback
3
18 reps
-
4
Tricep Pushdown (Cable)
3
18 reps
-
5
Lateral Raise (Dumbbell)
3
18 reps
-
6
Front Raise
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
18 reps
-
2
Chest Supported Row (Machine)
3
18 reps
-
3
Rear Delt Fly (Machine)
3
18 reps
-
4
High Row
3
18 reps
-
5
Face Pull
3
18 reps
-
6
Bicep Curl (Cable)
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
18 reps
-
2
Leg Curl
3
18 reps
-
3
Hip Abductor (Machine)
3
18 reps
-
4
Hip Adduct
3
18 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
7 Reps
-
2
Dumbbell Row
3 Sets
7 Reps
-
3
Seated Row (Cable)
3 Sets
7 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
7 Reps
-
5
Preacher Curl (Machine)
3 Sets
7 Reps
-
Day 1
1
Dip (Weighted)
3 Sets
7 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
7 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
7 Reps
-
5
Skull Crusher (Barbell)
3 Sets
7 Reps
-
Day 3
1
Leg Press
3 Sets
7 Reps
-
2
Leg Curl
3 Sets
7 Reps
-
3
Seated Calf Raise
3 Sets
7 Reps
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
18 Reps
-
2
Chest Fly (Machine)
4 Sets
18 Reps
-
3
Tricep Kickback
3 Sets
18 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
18 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
18 Reps
-
6
Front Raise
3 Sets
18 Reps
-
Day 5
1
Lat Pulldown
3 Sets
18 Reps
-
2
Chest Supported Row (Machine)
3 Sets
18 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
18 Reps
-
4
High Row
3 Sets
18 Reps
-
5
Face Pull
3 Sets
18 Reps
-
6
Bicep Curl (Cable)
3 Sets
18 Reps
-
Day 6
1
Leg Extension
3 Sets
18 Reps
-
2
Leg Curl
3 Sets
18 Reps
-
3
Hip Abductor (Machine)
3 Sets
18 Reps
-
4
Hip Adduct
3 Sets
18 Reps
-