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Joel Williams V Taper Workout

by Timi A.
2 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 04, 2025 02:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
-