logo
BoostcampPNG

Alboury Balakang program

by Frank C.
3 athletes joined

Program Description

Alboury Balakang, a young man from the smiling coast of Gambia, was taken under Ted Chepic’s wing and trained by him personally. He learned to fight, and became skilled in hand to hand combat, archery, and trapping. He used a combination of his physical prowess and wits in order to be able to fight Wlid Chellos, and eventually aided Ted in killing Queen Chellachano. He was arguably more courageous than Ted, because he fought The Nutsifyer singlehandedly, and the stakes were even higher than when Ted fought Hard-Eyes years ago. He tragically was killed in his battle against the Nutsifyer, but he played an important role and allowed Ted to severely injure him before Hard-Eyes finally came and killed the Nutsifyer. This is not only the physique, but the mindset we are going to aim for.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2025 07:24
  • Last Edited
    May 28, 2025 02:39
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Chest Fly (Dumbbell)
3
10-15 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
4A
Leg Curl
3
10-15 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Incline Curl (Dumbbell)
3
6-10 reps
-
3A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Paused)
3 Sets
4-8 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2B
Hammer Curl
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Seated Calf Raise
3 Sets
15-20 Reps
-
4A
Leg Curl
3 Sets
10-15 Reps
-
4B
Neck Curl
3 Sets
10-15 Reps
-
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
-
1B
Chin-Up (Weighted)
3 Sets
4-8 Reps
-
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
3A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3C
Wrist Curls
3 Sets
10-15 Reps
-
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
2A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
2B
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
3A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
3B
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3C
Neck Extension
3 Sets
10-15 Reps
-