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Joel Williams V Taper Workout

by Timi A.
3 athletes joined

Program Description

V taper program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2025 01:13
  • Last Edited
    Jun 18, 2025 08:49

Summary

Transform your physique with the Joel Williams V Taper Workout, a comprehensive 16-week program designed to sculpt a powerful V-shape. Committing just six days a week, you'll engage in a variety of dynamic exercises, including barbell squats and dumbbell lunges, targeting all major muscle groups for balanced development. This program emphasizes progressive overload and strategic supersets to maximize muscle growth and fat loss. Get ready to elevate your strength and redefine your silhouette!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
4-8 reps
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Bench Press (Dumbbell)
3
6-12 reps
-
2B
Dumbbell Row
3
6-12 reps
-
3
Underhand Lat Pulldown
2
6-12 reps
-
4A
Incline Chest Press (Machine)
3
6-12 reps
-
4B
Seated Row (Cable)
3
6-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2A
Walking Lunge (Dumbbell)
3
6-12 reps
-
2B
Lying Leg Curl
3
8-12 reps
-
3A
Leg Extension
4
6-12 reps
-
3B
Leg Curl
3
6-12 reps
-
4A
Standing Calf Raise
3
15-20 reps
-
4B
Seated Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
6-20 reps
-
1B
Lateral Raise (Dumbbell)
3
6-20 reps
-
2A
Front Raise
4
15-20 reps
-
2B
Rear Delt Fly (Dumbbell)
4
15-20 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Tricep Pushdown (Cable)
3
6-12 reps
-
4A
Bicep Curl (Barbell)
4
12-20 reps
-
4B
Skull Crusher (Barbell)
4
12-20 reps
-
5A
Hammer Curl
4
6-12 reps
-
5B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
6A
Wrist Curls
3
12-20 reps
-
6B
Reverse Wrist Curl (Barbell)
3
12-20 reps
-
7
Chin-Up (Bodyweight)
1
AMRAP
-
8
Dip (Bodyweight)
1
AMRAP
-
9
Push Up
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2A
Walking Lunge (Dumbbell)
3 Sets
6-12 Reps
-
2B
Lying Leg Curl
3 Sets
8-12 Reps
-
3A
Leg Extension
4 Sets
6-12 Reps
-
3B
Leg Curl
3 Sets
6-12 Reps
-
4A
Standing Calf Raise
3 Sets
15-20 Reps
-
4B
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2A
Walking Lunge (Dumbbell)
3 Sets
6-12 Reps
-
2B
Lying Leg Curl
3 Sets
8-12 Reps
-
3A
Leg Extension
4 Sets
6-12 Reps
-
3B
Leg Curl
3 Sets
6-12 Reps
-
4A
Standing Calf Raise
3 Sets
15-20 Reps
-
4B
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 3
1A
Military Press (Barbell)
3 Sets
6-20 Reps
-
1B
Lateral Raise (Dumbbell)
3 Sets
6-20 Reps
-
2A
Front Raise
4 Sets
15-20 Reps
-
2B
Rear Delt Fly (Dumbbell)
4 Sets
15-20 Reps
-
3A
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
-
4A
Bicep Curl (Barbell)
4 Sets
12-20 Reps
-
4B
Skull Crusher (Barbell)
4 Sets
12-20 Reps
-
5A
Hammer Curl
4 Sets
6-12 Reps
-
5B
Overhead Tricep Extension (Cable)
4 Sets
6-12 Reps
-
6A
Wrist Curls
3 Sets
12-20 Reps
-
6B
Reverse Wrist Curl (Barbell)
3 Sets
12-20 Reps
-
7
Chin-Up (Bodyweight)
1 Set
AMRAP
-
8
Dip (Bodyweight)
1 Set
AMRAP
-
9
Push Up
1 Set
AMRAP
-
Day 6
1A
Military Press (Barbell)
3 Sets
6-20 Reps
-
1B
Lateral Raise (Dumbbell)
3 Sets
6-20 Reps
-
2A
Front Raise
4 Sets
15-20 Reps
-
2B
Rear Delt Fly (Dumbbell)
4 Sets
15-20 Reps
-
3A
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
-
4A
Bicep Curl (Barbell)
4 Sets
12-20 Reps
-
4B
Skull Crusher (Barbell)
4 Sets
12-20 Reps
-
5A
Hammer Curl
4 Sets
6-12 Reps
-
5B
Overhead Tricep Extension (Cable)
4 Sets
6-12 Reps
-
6A
Wrist Curls
3 Sets
12-20 Reps
-
6B
Reverse Wrist Curl (Barbell)
3 Sets
12-20 Reps
-
7
Chin-Up (Bodyweight)
1 Set
AMRAP
-
8
Dip (Bodyweight)
1 Set
AMRAP
-
9
Push Up
1 Set
AMRAP
-
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
-
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
2A
Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2B
Dumbbell Row
3 Sets
6-12 Reps
-
3
Underhand Lat Pulldown
2 Sets
6-12 Reps
-
4A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
-
4B
Seated Row (Cable)
3 Sets
6-12 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
-
6
Plank
3 Sets
1 mins
-
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
4-8 Reps
-
1B
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
2A
Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2B
Dumbbell Row
3 Sets
6-12 Reps
-
3
Underhand Lat Pulldown
2 Sets
6-12 Reps
-
4A
Incline Chest Press (Machine)
3 Sets
6-12 Reps
-
4B
Seated Row (Cable)
3 Sets
6-12 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
-
6
Plank
3 Sets
1 mins
-