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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 27, 2025 04:07

Summary

**EVOLVE** is an 18-week, six-day-a-week program designed to transform your physique through targeted strength training. Each session focuses on specific muscle groups, incorporating a variety of exercises like barbell squats, leg presses, and dumbbell shoulder presses. With a mix of supersets and traditional sets, you'll maximize muscle engagement and growth. This comprehensive workout plan is perfect for those looking to elevate their training and achieve lasting results. Equip yourself with a full gym and get ready to evolve your strength!
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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
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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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)
5
8-12 reps
-
9A
Shoulder Press (Machine)
2
8-12 reps
-
10
Shrug (Barbell)
4
15-20 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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Tricep Kickback
3
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Incline Hammer Curl (Dumbbell)
3
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)
5 Sets
8-12 Reps
-
9A
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
10
Shrug (Barbell)
4 Sets
15-20 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
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7A
Tricep Kickback
3 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
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-