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RAVAGE, modified

by Tal R.

Program Description

Shoulder and upper back bias RAVAGE

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2025 07:42
  • Last Edited
    Oct 26, 2025 07:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
11.6%
Biceps
10.6%
Upper Back
9.6%
Lats
8.5%
Middle Delts
7.8%
Chest
5.7%
Hamstrings
5.4%
Forearms
4.9%
Quadriceps
4.7%
Glutes
4.5%
Abs
4.3%
Calves
3.5%
Rear Delts
2.6%
Lower Back
2.2%
Abductors
1.6%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Lying Leg Curl
1
8-12 reps
-
6
Decline Sit Up (Weighted)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
8-15 reps
-
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Back Extension (Weighted)
1
8-15 reps
-
4
Walking Lunge (Dumbbell)
1
20-30 reps
-
5
Lying Leg Curl
1
8-12 reps
-
6
Decline Sit Up (Weighted)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
Chest Supported Row (Barbell)
1
8-12 reps
-
5
Bench Press (Dumbbell)
1
10-15 reps
-
6
Single Arm Row (Cable)
1
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Chest Supported Row (Barbell)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
10-15 reps
-
6
Single Arm Row (Cable)
3
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
1
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
1
8-12 reps
-
4
Chest Supported Row (Barbell)
1
8-12 reps
-
5
Bench Press (Dumbbell)
1
10-15 reps
-
6
Single Arm Row (Cable)
1
10-15 reps
-
7
Pec Deck (Machine)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
Tricep Pushdown (Cable)
1
8-15 reps
-
3
Incline Curl (Dumbbell)
1
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
1
8-15 reps
-
5
Chest Supported Lateral Raise
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
7
Wrist Curls
1
10-15 reps
-
8
Wrist Extension
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Tricep Pushdown (Cable)
3
8-15 reps
-
3
Incline Curl (Dumbbell)
3
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
3
8-15 reps
-
5
Chest Supported Lateral Raise
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
7
Wrist Curls
3
10-15 reps
-
8
Wrist Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
Tricep Pushdown (Cable)
1
8-15 reps
-
3
Incline Curl (Dumbbell)
1
6-10 reps
-
4
Seated Overhead Extension (EZ Bar)
1
8-15 reps
-
5
Chest Supported Lateral Raise
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
7
Wrist Curls
1
10-15 reps
-
8
Wrist Extension
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
20-30 reps
-
5
Seated Hamstring Curl
1
8-12 reps
-
6
Leg Extension
1
8-12 reps
-
7
Leg Raise (Captain's Chair)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Hip Abductor (Machine)
2
20-30 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
5-10 reps
10-15 reps
-
-
2
Calf Raise (Leg Press)
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
20-30 reps
-
5
Seated Hamstring Curl
1
8-12 reps
-
6
Leg Extension
1
8-12 reps
-
7
Leg Raise (Captain's Chair)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Wide Grip Lat Pulldown
1
8-12 reps
-
3
Incline Bench Press (Dumbbell)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Shoulder Press (Machine)
1
6-12 reps
-
6
Chest Supported Row (Dumbbell)
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
-
2
Wide Grip Lat Pulldown
1
8-12 reps
-
3
Incline Bench Press (Dumbbell)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Shoulder Press (Machine)
1
6-12 reps
-
6
Chest Supported Row (Dumbbell)
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
6-12 reps
-
2
Tricep Rope Push Down (Cable)
1
8-12 reps
-
3
Bicep Curl (EZ Bar)
1
8-12 reps
-
4
Leaning Overhead Cable Extension
1
5-10 reps
-
5
Lateral Raise (Dumbbell)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
-
8
Wrist Curls
1
10-15 reps
-
9
Wrist Extension
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
6-12 reps
-
2
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Leaning Overhead Cable Extension
3
5-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Wrist Curls
3
10-15 reps
-
9
Wrist Extension
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
6-12 reps
-
2
Tricep Rope Push Down (Cable)
1
8-12 reps
-
3
Bicep Curl (EZ Bar)
1
8-12 reps
-
4
Leaning Overhead Cable Extension
1
5-10 reps
-
5
Lateral Raise (Dumbbell)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Rear Delt Fly (Cable)
1
10-15 reps
-
8
Wrist Curls
1
10-15 reps
-
9
Wrist Extension
1
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5-10 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Back Extension (Weighted)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
20-30 Reps
20-30 Reps
-
-
5
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 2
1
AD Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Single Arm Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Pec Deck (Machine)
1 Set
15-20 Reps
-
Day 3
1
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
5
Chest Supported Lateral Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
8
Wrist Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1
Leg Press (45 Degrees,Paused)
1 Set
1 Set
1 Set
5-10 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
20-30 Reps
20-30 Reps
-
-
5
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 5
1
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Standing Pullover (Cable)
1 Set
15-20 Reps
-
Day 6
1
Hammer Curl (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leaning Overhead Cable Extension
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
6
Lu Lateral Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
8
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
9
Wrist Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-