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connor's gay

by Jack D.
1 athletes joined

Program Description

make connor stop being small

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 17, 2025 12:49
  • Last Edited
    Jun 18, 2025 09:29

Summary

Unleash your strength with Connor's Gay, an 18-week program designed to sculpt your chest, triceps, back, and biceps through targeted workouts five days a week. Each session combines compound and isolation exercises, including barbell bench presses and weighted dips, to maximize muscle growth and endurance. With a full gym setup, you'll have access to a variety of equipment, ensuring a dynamic and effective training experience. Get ready to push your limits and see real 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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Cable Crossover
3
15 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Tricep Extension (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
12-15 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4A
Preacher Curl (Barbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Extension (Cable)
3
15 reps
-
6
Push Up (Weighted)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Cable)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
10-12 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7A
Bicep Curl (Dumbbell)
2
AMRAP
-
7B
Tricep Extension (Machine)
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Cable Crossover
3 Sets
15 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Tricep Extension (Cable)
2 Sets
15-20 Reps
-
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
6
Preacher Curl (Barbell)
2 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
-
2
Incline Chest Press (Machine)
3 Sets
12-15 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4A
Preacher Curl (Barbell)
3 Sets
12 Reps
-
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5A
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
5B
Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Push Up (Weighted)
1 Set
AMRAP
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
5
Hammer Curl
3 Sets
10-12 Reps
-
6
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
7A
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
7B
Tricep Extension (Machine)
2 Sets
AMRAP
-