logo
BoostcampPNG

CACHISMO (DEFINITIVO)

by Alonso F.
1 athletes joined

Program Description

Mucho macho

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 19, 2025 06:32
  • Last Edited
    Jun 18, 2025 09:58

Summary

Transform your strength journey with CACHISMO (DEFINITIVO), an 18-week program designed to build muscle and enhance performance through a structured 5-day weekly routine. Each session targets specific muscle groups, utilizing a mix of barbell, cable, and machine exercises to maximize your gains. Whether you’re squatting heavy or pushing through dips, this program will challenge your limits and help you achieve your fitness goals. Get ready to elevate your training and redefine your strength!
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
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
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Shrug (Barbell)
3
8-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Abs Crunch (Weighted)
3
8-12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7A
Neck Curl
2
15-20 reps
-
7B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Military Press (Barbell)
3
6-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Rear Delt Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-10 reps
-
2
Leg Extension
3
15-20 reps
-
3
Hyperextension
3
8-12 reps
-
4
Plank (Weighted)
3
5-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Neck Curl
2
15-20 reps
-
6B
Neck Extension
2
15-20 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2
Shrug (Barbell)
3 Sets
8-15 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
7A
Neck Curl
2 Sets
15-20 Reps
-
7B
Neck Extension
2 Sets
15-20 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
4-8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Military Press (Barbell)
3 Sets
6-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
4-10 Reps
-
2
Leg Extension
3 Sets
15-20 Reps
-
3
Hyperextension
3 Sets
8-12 Reps
-
4
Plank (Weighted)
3 Sets
5-20 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
6A
Neck Curl
2 Sets
15-20 Reps
-
6B
Neck Extension
2 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
2
T-Bar Row
3 Sets
6-10 Reps
-
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Rear Delt Row
3 Sets
10-15 Reps
-