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BoostcampPNG

2026

by Mikre A.

Program Description

Example – 3 sets of 3–5 reps: Week 1: 82 kg, reps 5,5,5 Week 2: 84 kg, reps 4,4,4 Week 3–4: 86 kg, reps 3,3,3 Example – 3 sets of 6–8 reps: Week 1: 50 kg, reps 8,8,8 Week 2: 52 kg, reps 7,7,7 Week 3–4: 54 kg, reps 6,6,6 Example – 3 sets of 8–12 reps: Week 1: 23 kg, reps 12,12,12 Week 2: 25 kg, reps 10,10,10 Week 3–4: 27 kg, reps 8,8,8

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 18, 2025 12:06
  • Last Edited
    Jun 18, 2025 12:21

Summary

Unlock your strength with the 2026 workout program, a comprehensive 16-week journey designed for dedicated lifters. Committing five days a week, you'll tackle targeted sessions focusing on Chest & Back, Legs & Core, and Shoulders & Arms, ensuring balanced muscle development. Each workout is packed with effective exercises, from barbell bench presses to leg curls, with clear rep targets to keep you progressing. Equip yourself for success and transform your physique with this structured regimen tailored for results.
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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
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Chest Press (Machine)
3
7 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Chest Press (Machine)
3
7 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Chest Press (Machine)
3
7 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Chest Press (Machine)
3
7 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Barbell Row
3
5 reps
-
3
Chest Press (Machine)
3
6 reps
-
4
Pull-Up (Assisted)
3
6-8 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Row (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
10 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Leg Curl
3
9 reps
-
3
Hip Thrust (Machine)
3
7 reps
-
4
Leg Extension
3
9 reps
-
5
Standing Calf Raise
3
7 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
10 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Leg Curl
3
9 reps
-
3
Hip Thrust (Machine)
3
7 reps
-
4
Leg Extension
3
9 reps
-
5
Standing Calf Raise
3
7 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
10 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Leg Curl
3
9 reps
-
3
Hip Thrust (Machine)
3
7 reps
-
4
Leg Extension
3
9 reps
-
5
Standing Calf Raise
3
7 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
10 reps
-
3
Hip Thrust (Machine)
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Leg Curl
3
9 reps
-
3
Hip Thrust (Machine)
3
7 reps
-
4
Leg Extension
3
9 reps
-
5
Standing Calf Raise
3
7 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Thrust (Machine)
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Standing Calf Raise
3
6 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Curl (Dumbbell)
3
6-9 reps
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Overhead Tricep Extension (Cable)
3
6-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
7
Rear Delt Fly (Machine)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
8 reps
-
5
Shrug (Trap Bar)
3
10 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Leg Curl
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
4
Lat Pulldown (Neutral Grip)
3
7 reps
-
5
Shrug (Trap Bar)
3
9 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
8 reps
-
5
Shrug (Trap Bar)
3
10 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Leg Curl
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
4
Lat Pulldown (Neutral Grip)
3
7 reps
-
5
Shrug (Trap Bar)
3
9 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
8 reps
-
5
Shrug (Trap Bar)
3
10 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Leg Curl
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
4
Lat Pulldown (Neutral Grip)
3
7 reps
-
5
Shrug (Trap Bar)
3
9 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Neutral Grip)
3
8 reps
-
5
Shrug (Trap Bar)
3
10 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Leg Curl
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
4
Lat Pulldown (Neutral Grip)
3
7 reps
-
5
Shrug (Trap Bar)
3
9 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Curl
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
3
6 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
7
Wood Chop
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Dip (Assisted)
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Dip (Assisted)
3
7 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Dip (Assisted)
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Dip (Assisted)
3
7 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Dip (Assisted)
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Dip (Assisted)
3
7 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
-
2
Dip (Assisted)
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Dip (Assisted)
3
7 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Dip (Assisted)
3
6 reps
-
3
Rear Delt Fly (Machine)
3
8-10 reps
-
4
Incline Curl (Dumbbell)
3
6-9 reps
-
5
Tricep Pushdown (Cable)
3
8-10 reps
-
6
Lu Raise
3
8-10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Barbell Row
3 Sets
6 Reps
-
3
Chest Press (Machine)
3 Sets
7 Reps
-
4
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
5
Chest Fly (Machine)
3 Sets
8-10 Reps
-
6
Seated Row (Cable)
2 Sets
6-8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
8 Reps
-
6
Abs Crunch (Machine)
2 Sets
10-12 Reps
-
7
Wood Chop
2 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
7 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
6-9 Reps
-
3
Lateral Raise (Cable)
3 Sets
6-8 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-
6
Lu Raise
3 Sets
8-10 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Leg Curl
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
-
5
Shrug (Trap Bar)
3 Sets
10 Reps
-
6
Abs Crunch (Machine)
2 Sets
10-12 Reps
-
7
Wood Chop
2 Sets
10-15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
2
Dip (Assisted)
3 Sets
8 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
6-9 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
6
Lu Raise
3 Sets
8-10 Reps
-