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JACKED ASS FISHERMAN

by james B.

Program Description

Women fear me. Fish fear me. Men turn their eyes away from me as I walk. No beast dare makes a sound in my presence. I am alone on this barren earth. PPLPP split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2024 07:07
  • Last Edited
    Jun 18, 2025 11:39

Summary

Dive into the JACKED ASS FISHERMAN program, a comprehensive 16-week journey designed to build strength and muscle across all major muscle groups. With five training days each week, you’ll engage in a variety of exercises, including barbell bench presses, machine curls, and dynamic leg workouts, ensuring a balanced approach to fitness. This program emphasizes progressive overload and includes detailed rest intervals to maximize your gains. Get ready to reel in impressive results and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.5%
Upper Back
10.9%
Triceps
10.6%
Lats
9.2%
Chest
8.8%
Front Delts
6.7%
Abs
6.4%
Quadriceps
6.4%
Hamstrings
6.1%
Middle Delts
5.4%
Neck
4.5%
Glutes
3.9%
Rear Delts
3.6%
Calves
2.3%
Forearms
2.1%
Lower Back
1.2%
Adductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Camber Bar Bench Press
2 Sets
6-8 Reps
-
2
Incline Chest Press (Machine)
2 Sets
6-8 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
-
-
5
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
6
Viking Press
2 Sets
8-12 Reps
-
7
Reverse Pec Deck
1 Set
40 Reps
-
8
Standing Calf Raise
1 Set
AMRAP
-
Day 3
1
Seated Hamstring Curl
3 Sets
6-10 Reps
-
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
-
3
Pendulum Squat
2 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
1 Set
30 Reps
-
Day 5
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
-
2
Cable Flexion Row
2 Sets
6-10 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
-
4
Shrug (Barbell)
1 Set
5-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
JM Press
3 Sets
6-8 Reps
-
7
Neck Curl
3 Sets
10-20 Reps
-
8
Standing Calf Raise
1 Set
AMRAP
-
Day 2
1
Bent Over Row (Barbell)
2 Sets
6-8 Reps
-
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
3
Low Row
2 Sets
6-10 Reps
-
4
Incline Pushdown (Cable)
3 Sets
8-12 Reps
-
5
French Press
2 Sets
1 Set
6-10 Reps
8-12 Reps
-
-
6
Neck Extension
3 Sets
10-15 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
Chest Fly (Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
4
Hammer Curl (Cable)
3 Sets
10-15 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
-
7
Hanging Leg Raise
3 Sets
8-12 Reps
-