5.0
(1 rating)
Program Description
Fun and enjoyable program.
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedAug 01, 2025 11:14
- Last EditedAug 20, 2025 09:27
Summary
Transform your fitness journey with Teo's 18-week workout program, designed for those ready to commit to a full week of training. This program features a balanced mix of push and pull workouts, utilizing dumbbells, cables, and bodyweight exercises to build strength and muscle across all major muscle groups. With daily sessions tailored to challenge your limits, you'll develop a powerful physique while honing your technique. Perfect for garage gym enthusiasts, Teo’s program will keep you motivated and on track to achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.1%
Upper Back
10.3%
Forearms
8.8%
Triceps
8.6%
Rear Delts
7.9%
Front Delts
7.7%
Biceps
7.5%
Chest
6.6%
Hamstrings
6.3%
Glutes
6.3%
Lats
4%
Quadriceps
4%
Calves
4%
Middle Delts
4%
Lower Back
2.4%
Adductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
2
5-9 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dip (Weighted)
1
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Shoulder Press (Barbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
-
2
Chest Supported Barbell Row
2
5-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-10 reps
-
4
Hammer Curl (Seated)
2
4-9 reps
-
5
Face Pull
2
8-15 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-10 reps
-
2
Seated Cable Crunch
2
5-10 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
2
4-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Chest Supported Barbell Row
2
4-9 reps
-
7
Face Pull
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
6
Wrist Curls
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-9 reps
-
2
Cable Crunch
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-12 reps
-
4
Bent Leg Raise
2
5-15 reps
-
5
Standing Calf Raise
2
5-9 reps
-
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown2 Sets
5-8 Reps
-
2
Chest Supported Barbell Row2 Sets
5-8 Reps
-
3
Preacher Curl (Dumbbell)2 Sets
4-10 Reps
-
4
Hammer Curl (Seated)2 Sets
4-9 Reps
-
5
Face Pull2 Sets
8-15 Reps
-
6
Wrist Curls2 Sets
8-15 Reps
-
Day 3
1
High Bar Squat (Barbell)2 Sets
4-10 Reps
-
2
Seated Cable Crunch2 Sets
5-10 Reps
-
3
Stiff Leg Deadlift2 Sets
5-12 Reps
-
4
Bent Leg Raise2 Sets
4-9 Reps
-
5
Standing Calf Raise2 Sets
5-10 Reps
-
Day 4
No exercises added to this day
Day 5
1
Incline Bench Press (Dumbbell)2 Sets
5-9 Reps
-
2
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
3
Lat Pulldown2 Sets
5-9 Reps
-
4
Preacher Curl (Dumbbell)2 Sets
4-10 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
8-15 Reps
-
6
Chest Supported Barbell Row2 Sets
4-9 Reps
-
7
Face Pull2 Sets
10-15 Reps
-
Day 7
No exercises added to this day
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
5-9 Reps
-
2
Dip (Weighted)2 Sets
5-9 Reps
-
3
Bench Press (Dumbbell)2 Sets
5-9 Reps
-
4
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
6-12 Reps
-
6
Shoulder Press (Barbell)2 Sets
5-9 Reps
-
Day 6
1
High Bar Squat (Barbell)2 Sets
5-9 Reps
-
2
Cable Crunch2 Sets
5-9 Reps
-
3
Stiff Leg Deadlift2 Sets
5-12 Reps
-
4
Bent Leg Raise2 Sets
5-15 Reps
-
5
Standing Calf Raise2 Sets
5-9 Reps
-
6
Wrist Curls2 Sets
8-15 Reps
-