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Teo's program

by teo pezer
1 athletes joined

Program Description

Fun and enjoyable program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 01, 2025 11:14
  • Last Edited
    Aug 01, 2025 12:03
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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
Incline Bench Press (Dumbbell)
2
5-9 reps
-
2
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Dips Between Chairs
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
5-9 reps
-
4
Overhead Tricep Extension (Cable)
2
1
5-9 reps
8-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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)
3
5-9 reps
-
2
Overhead Tricep Extension (Cable)
2
5-9 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Preacher Curl (Dumbbell)
3
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
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-9 reps
-
2
Stiff Leg Deadlift
2
5-12 reps
-
3
Seated Cable Crunch
2
5-10 reps
-
4
Bent Leg Raise
2
4-9 reps
-
5
Standing Calf Raise
2
5-10 reps
-
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-9 Reps
-
2
Dips Between Chairs
2 Sets
5-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
5-9 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
5-9 Reps
8-10 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
-
6
Shoulder Press (Barbell)
2 Sets
5-9 Reps
-
Day 2
1
Lat Pulldown
2 Sets
5-8 Reps
-
2
Chest Supported Barbell Row
2 Sets
5-8 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
4-10 Reps
-
4
Hammer Curl (Seated)
2 Sets
4-9 Reps
-
5
Face Pull
2 Sets
8-15 Reps
-
6
Wrist Curls
2 Sets
8-15 Reps
-
Day 3
1
High Bar Squat (Barbell)
2 Sets
4-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-12 Reps
-
3
Seated Cable Crunch
2 Sets
5-10 Reps
-
4
Bent Leg Raise
2 Sets
4-9 Reps
-
5
Standing Calf Raise
2 Sets
5-10 Reps
-
Day 4
No exercises added to this day
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-9 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
5-9 Reps
-
3
Lat Pulldown
2 Sets
5-9 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
4-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
-
6
Chest Supported Barbell Row
2 Sets
4-9 Reps
-
7
Face Pull
2 Sets
10-15 Reps
-
Day 6
1
High Bar Squat (Barbell)
2 Sets
4-9 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-12 Reps
-
3
Seated Cable Crunch
2 Sets
5-10 Reps
-
4
Bent Leg Raise
2 Sets
4-9 Reps
-
5
Standing Calf Raise
2 Sets
5-10 Reps
-
Day 7
No exercises added to this day