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BoostcampPNG

Ronnoyeen Workout

by Hugo V.
1 athletes joined

Program Description

Source: https://docs.google.com/document/d/1dDLi7jj3UPunXr5uw0kXoKBpgOq1is9A9-nwgs2E1dA/edit?tab=t.0 All credits to Ronnoyeen.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 03:25
  • Last Edited
    Jan 07, 2026 04:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
12.7%
Abs
11.8%
Hamstrings
8.8%
Quadriceps
7.8%
Glutes
7.8%
Upper Back
7.8%
Chest
5.9%
Middle Delts
5.9%
Biceps
4.9%
Lats
3.9%
Lower Back
2.9%
Forearms
2%
Calves
2%
Adductors
1%
Rear Delts
1%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
12 reps
-
2
Barbell Row
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Pull-Up (Weighted)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Ab Wheel
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
4
12 reps
-
2
Bench Press (Smith Machine)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Incline Chest Press (Machine)
4
12 reps
-
5
Dip (Weighted)
4
12 reps
-
6
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Calf Raise (Machine)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
-
2
Standing Shoulder Press (Dumbbell)
4
12 reps
-
3
Arnold Press
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Ab Wheel
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 2
1
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 4
1
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-