Program Description
Bodybuilding program on an upper/lower split with elements of PPL, making a 5 day training week. Day 1: Back/arms Day 2: Lower - quad biased Day 3: Chest/delts/biceps Day 4: Rest Day 5: Lower - posterior chain biased Day 6: Upper Exercise selection is structured so that each muscle group includes a primary and a secondary movement, with some also having a tertiary isolation, e.g., for chest, the exercise selection is bench for primary, incline DB bench for secondary, and a fly for tertiary. Floater exercises are also included. For progression on each lift, use a from of double progression (or evolving rep ranges), where you only progress load based on performance on the first set, i.e., if the rep range is 4-8, if you get 8 on the first set and more than 4 on subsequent sets, you can increase load on that exercise in the following session. Now stop reading and build that almighty power!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedDec 23, 2025 02:47
- Last EditedDec 23, 2025 03:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
12.3%
Biceps
8.6%
Lats
8.4%
Quadriceps
6.4%
Hamstrings
6.4%
Front Delts
6.4%
Abs
5.9%
Glutes
5.2%
Chest
4.9%
Middle Delts
4.4%
Neck
3.9%
Forearms
3.9%
Rear Delts
2.9%
Lower Back
2.9%
Calves
2.9%
Adductors
1.7%
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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
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8-12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6A
Powell Raise
2
8-12 reps
-
6B
Gripper
2
12-15 reps
-
7A
Decline Sit Up (Weighted)
2
8-12 reps
-
7B
Neck Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Leg Extension
2
8-12 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
4-8 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Chest Fly (Machine)
2
6-10 reps
-
4B
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Spider Curl
2
8-12 reps
-
6A
Decline Sit Up (Weighted)
2
8-12 reps
-
6B
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Hack Squat
3
4-8 reps
-
3
Hip Adductor (Machine)
1
2 mins
-
4
Calf Raise (Machine)
3
12-15 reps
-
5A
Face Pull
2
8-12 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
7
Leg Extension
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3A
Dumbbell Bench Pullover
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5A
Decline Sit Up (Weighted)
2
8-12 reps
-
5B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Seal Row3 Sets
8-12 Reps
-
2
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
-
3
Wide Grip Lat Pulldown3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
-
5
Seated Row (Cable)3 Sets
8-12 Reps
-
6A
Powell Raise2 Sets
8-12 Reps
-
6B
Gripper2 Sets
12-15 Reps
-
7A
Decline Sit Up (Weighted)2 Sets
8-12 Reps
-
7B
Neck Curl2 Sets
12-15 Reps
-
Day 2
1
High Bar Squat (Barbell)3 Sets
4-8 Reps
-
2
Back Extension (Weighted)3 Sets
8-12 Reps
-
3
Hip Adductor (Machine)1 Set
2 mins
-
4
Calf Raise (Machine)3 Sets
12-15 Reps
-
5A
Face Pull2 Sets
8-12 Reps
-
5B
Neck Extension2 Sets
12-15 Reps
-
6
Leg Extension2 Sets
8-12 Reps
-
7
Lying Leg Curl2 Sets
6-10 Reps
-
Day 3
1A
Bench Press (Paused)3 Sets
4-8 Reps
-
1B
Hammer Curl (Dumbbell)2 Sets
6-10 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
-
3
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
4A
Chest Fly (Machine)2 Sets
6-10 Reps
-
4B
Rear Delt Fly (Machine)2 Sets
8-12 Reps
-
5
Spider Curl2 Sets
8-12 Reps
-
6A
Decline Sit Up (Weighted)2 Sets
8-12 Reps
-
6B
Neck Curl2 Sets
12-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Hack Squat3 Sets
4-8 Reps
-
3
Hip Adductor (Machine)1 Set
2 mins
-
4
Calf Raise (Machine)3 Sets
12-15 Reps
-
5A
Face Pull2 Sets
8-12 Reps
-
5B
Neck Extension2 Sets
12-15 Reps
-
6
Lying Leg Curl2 Sets
6-10 Reps
-
7
Leg Extension2 Sets
8-12 Reps
-
Day 5
1A
Overhead Press (Barbell)3 Sets
4-6 Reps
-
1B
Pull-Up (Neutral Grip, Weighted)3 Sets
4-8 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
3A
Dumbbell Bench Pullover2 Sets
8-12 Reps
-
3B
Skull Crusher (Dumbbell)2 Sets
6-10 Reps
-
4A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
4B
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
-
5A
Decline Sit Up (Weighted)2 Sets
8-12 Reps
-
5B
Reverse Wrist Curl (Barbell)2 Sets
8-12 Reps
-