logo
BoostcampPNG
KHALID IBN AL-WALID (R): The Sword of God
by Sandman
Program Description
4x/week training regimen for lifters seeking exceptional strength and substantial muscle mass. Khalid ibn al-Walid (R), the undefeated commander of the Rashidun Army (200+ battles/skirmishes) was an absolutely legendary companion of the Prophet ‎ﷺ and one of the greatest generals in human history. From Khalid ibn al-Walid (R): Becoming the Sword of Allah | The Firsts by Omar Suleiman's description of Khalid bin al-Walid (R): "He was huge physically. Alright? So the description of Khalid ibn al-Waleed (R) is that he looked like the twin of Umar ibn al-Khattab (R). That's everything you need to know. Physically, in stature, extremely tall and extremely muscular. They said that there was not, you know, a pinch on Khalid (R)'s body. It was all muscle, literally made of muscle, extremely handsome, extremely poetic, and someone who is going to grow up loving war, loving the arts of war, loving the arts of battle. So him and Umar (R) are cousins. They're basically known as the two strongest youth of Mecca." This program emphasizes the core heavy compound barbell movements to develop a strong strength foundation while also incorporating hypertrophy work to add size for a well-rounded physique. You may supplement the 4 lifting days with your choice of cardio on the "rest" days. Additionally, this program has been strategically written so that lifters are able to fulfill the sunnah of fasting on Mondays and Thursday: Abu Huraira reported: The Messenger of Allah ‎ﷺ said, “The deeds are presented on Monday and Thursday. Thus, I love for my deeds to be presented while I am fasting.” Source: Sunan al-Tirmidhī 747 Grade: Hasan (fair) according to Al-Albani Therefore, lifting days will be Tuesday (Upper 1), Wednesday (Full Body 1), Friday (Upper 2), and Saturday (Full Body 2). May all of our fasts be accepted and our sins be expiated. Ensure your protein intake is between 0.7g to 1g per lb of body weight, but be sure not to eat excessively; historical descriptions of Khalid ibn al-Walid (R) depict him as both muscular and lean. Additionally, Al-Miqdam ibn Ma’dikarib reported: The Messenger of Allah ‎ﷺ said, “The son of Adam cannot fill a vessel worse than his stomach, as it is enough for him to take a few bites to straighten his back. If he cannot do it, then he may fill it with a third of his food, a third of his drink, and a third of his breath.” Source: Sunan al-Tirmidhī 2380 Grade: Sahih (authentic) according to Al-Tirmidhiwat Ensure you train with high intensity, otherwise you'll just be spinning your wheels in the gym and wasting your time. “Wasting time is worse than death, because death separates you from this world whereas wasting time separates you from Allah” ― Imam Ibn al-Qayyim
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jul 06, 2024 08:25
Last Edited
Jul 16, 2024 01:37
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Cable)
3 Sets
10-15 Reps
1C
Neck Curl
3 Sets
10-15 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10-15 Reps
2C
Neck Extension
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
1B
Face Pull
3 Sets
15-20 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Seated Calf Raise
3 Sets
20-25 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Shrug (Dumbbell)
3 Sets
10-15 Reps
3B
Decline Crunch (Weighted)
3 Sets
15-20 Reps
3C
Tricep Extension (Machine)
3 Sets
15-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Seated Row (Cable)
3 Sets
8-12 Reps
1C
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
2A
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2C
Neck Curl
3 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
3B
Bicep Curl (Machine)
3 Sets
10-15 Reps
3C
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
Day 4
1A
Seated Calf Raise
3 Sets
20-25 Reps
1B
Deadlift (Barbell)
3 Sets
6-8 Reps
1C
Neck Extension
3 Sets
10-15 Reps
2A
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2B
Face Pull
3 Sets
10-15 Reps
2C
Pec Deck (Machine)
3 Sets
10-15 Reps
3A
Cable Crunch
3 Sets
15-20 Reps
3B
Hip Abductor (Machine)
3 Sets
10-15 Reps
3C
Hip Adductor (Machine)
3 Sets
10-15 Reps