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El Cachismo

by Alonso F.
17 athletes joined

Program Description

For intermediate-advanced lifters

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 12:31
  • Last Edited
    Jun 18, 2025 10:04

Summary

Unleash your strength with "El Cachismo," a comprehensive 16-week program designed for serious lifters. Committing to six days a week, you'll tackle a blend of lower and upper body workouts, focusing on compound and isolation exercises that target all major muscle groups. Each session is structured to maximize intensity and promote muscle growth, ensuring you push your limits week after week. Equip yourself with the tools for transformation and prepare to redefine your physique!
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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
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
6-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Cable Crunch
3
10-15 reps
-
7
Bicep Curl (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Seated Calf Raise
3 Sets
15-20 Reps
-
3
Shrug (Barbell)
3 Sets
10-15 Reps
-
4
Back Extension (Weighted)
3 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 2
1
Dip (Weighted)
3 Sets
4-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 3
1
JM Press (Smith Machine)
3 Sets
6-12 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Neck Curl
3 Sets
15-20 Reps
-
6B
Neck Extension
3 Sets
15-20 Reps
-
7
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Standing Calf Raise
3 Sets
10-15 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Seated Hamstring Curl
3 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Cable Crunch
3 Sets
10-15 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
3
Chest Press (Machine)
3 Sets
6-12 Reps
-
4
T-Bar Row
3 Sets
6-10 Reps
-
5
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 6
1
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Neck Curl
3 Sets
15-20 Reps
-
6B
Neck Extension
3 Sets
15-20 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-