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BoostcampPNG

EVOLVE

by Pranjay S.

Program Description

TO push further beyond .

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 15, 2025 07:55
  • Last Edited
    Jul 15, 2025 09:58
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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
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Leg Extension
4
8-12 reps
-
3A
Unilateral Leg Extension
2
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5A
Unilateral Leg Press
2
8-12 reps
-
6
Seated Calf Raise
3
20-25 reps
-
7
Standing Calf Raise
3
20-25 reps
-
8
Lateral Raise (Dumbbell)
3
8-12 reps
-
9
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
10A
Shoulder Press (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2A
Incline Machine Press
2
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Bench Press (Barbell)
2
4-6 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7A
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Barbell Row
4
8-12 reps
-
3
Cable Low Row
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
8A
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2A
Shoulder Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
5
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Cable Low Row
3
8-12 reps
-
3
Barbell Row
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Extension (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
1
2
8-128 reps
8-12 reps
-
-
8
Incline Hammer Curl (Dumbbell)
1
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Leg Extension
4 Sets
8-12 Reps
-
3A
Unilateral Leg Extension
2 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
5A
Unilateral Leg Press
2 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
20-25 Reps
-
7
Standing Calf Raise
3 Sets
20-25 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
9
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
10A
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2A
Incline Machine Press
2 Sets
8-12 Reps
-
3
Chest Fly (Cable)
4 Sets
8-12 Reps
-
4
Bench Press (Barbell)
2 Sets
4-6 Reps
-
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7A
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Barbell Row
4 Sets
8-12 Reps
-
3
Cable Low Row
3 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
8-12 Reps
-
5
Reverse Pec Deck
4 Sets
8-12 Reps
-
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
7
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
8A
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 4
1
Neck Curl
5 Sets
8-12 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
2A
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
5 Sets
8-12 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Chest Fly (Cable)
3 Sets
8-12 Reps
-
7
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
Day 6
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Cable Low Row
3 Sets
8-12 Reps
-
3
Barbell Row
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
3 Sets
8-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
1 Set
2 Sets
8-128 Reps
8-12 Reps
-
-
8
Incline Hammer Curl (Dumbbell)
1 Set
8-12 Reps
-