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BoostcampPNG

UL/PP

by Abdulla Almusabi

Program Description

0 - 1 reps in reserve in all sets (RIR)and every exercise must follow dynamic double progression except told other wise IMPORTANT: all the exercises can be switched out to your preferred exercise, for example if you dont have a abs machine, just do any other available alternative Also Neck curl is actually lateral neck flexion. Resting period should be from 3 - 6 minutes! Also if youre genuinely tired/fatigued, dont be afraid of deleting an entire exercise you just don’t want to train, sometimes after finishing all leg exercises, i dont want to do abs or adductors so i delete it from my day which is fine!, listen to your body and go as hard as you can. And sometimes i even add MORE sets because i feel like i want to do more since i love lifting, and thats the most important part, adjust till it makes you LOVE lifting, enjoy the hard process, the callous hands, the sweat, the pump.. enjoy it all, you got this.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle, Women's, Strength, Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2026 07:39
  • Last Edited
    Mar 23, 2026 08:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
11%
Biceps
10.7%
Neck
9.2%
Forearms
8.7%
Chest
8%
Front Delts
7.1%
Lats
7.1%
Middle Delts
3.8%
Glutes
3.5%
Rear Delts
3.4%
Hamstrings
3.2%
Quadriceps
3.1%
Abs
2.9%
Adductors
2.1%
Abductors
1.5%
Calves
1.5%
Lower Back
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Overhead Press (Barbell)
2
-
3
Lat Pulldown (Neutral Grip)
2
-
4
Incline Bench Press (Dumbbell)
2
-
5A
Chest Supported Row (Dumbbell)
2
-
5B
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
-
2
Squat (Barbell)
2
-
3
Hip Thrust (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Leg Extension
2
-
6
Hip Adductor (Machine)
2
-
7
Hip Abductor (Machine)
2
-
8
Calf Raise (Machine)
2
-
9
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
-
2
Hammer Curl (Dumbbell)
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Wide Grip Lat Pulldown
2
-
8
Preacher Curl (Dumbbell)
2
-
9
Forearm Supenation & Rises
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
-
2
Incline Bench Press (Barbell)
2
-
3
Dip (Assisted)
2
-
4
Overhead Tricep Extension (Cable)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Incline Bench Press (Dumbbell)
2
-
9A
Neck Extension
2
-
9B
Neck Flexion
2
-
9C
Neck Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Rear Delt Cable Fly
2 Sets
-
2
Overhead Press (Barbell)
2 Sets
-
3
Lat Pulldown (Neutral Grip)
2 Sets
-
4
Incline Bench Press (Dumbbell)
2 Sets
-
5A
Chest Supported Row (Dumbbell)
2 Sets
-
5B
Kelso Shrug
2 Sets
-
6
Bicep Curl (Machine)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8A
Neck Extension
2 Sets
-
8B
Neck Flexion
2 Sets
-
8C
Neck Curl
2 Sets
-
Day 2
1
Farmer's Walk (Weighted)
2 Sets
-
2
Squat (Barbell)
2 Sets
-
3
Hip Thrust (Machine)
2 Sets
-
4
Seated Hamstring Curl
2 Sets
-
5
Leg Extension
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Hip Abductor (Machine)
2 Sets
-
8
Calf Raise (Machine)
2 Sets
-
9
Abs Crunch (Machine)
2 Sets
-
Day 4
1
Single Arm Rear Delt Cable Fly
2 Sets
-
2
Incline Bench Press (Barbell)
2 Sets
-
3
Dip (Assisted)
2 Sets
-
4
Overhead Tricep Extension (Cable)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
6
Chest Fly (Cable)
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-
8
Incline Bench Press (Dumbbell)
2 Sets
-
9A
Neck Extension
2 Sets
-
9B
Neck Flexion
2 Sets
-
9C
Neck Curl
2 Sets
-
Day 3
1
Bayesian Curl
2 Sets
-
2
Hammer Curl (Dumbbell)
2 Sets
-
3A
Chest Supported Row (Dumbbell)
2 Sets
-
3B
Kelso Shrug
2 Sets
-
4
Wrist Curls
2 Sets
-
5
Standing Pullover (Cable)
2 Sets
-
6
Bicep Curl (Machine)
2 Sets
-
7
Wide Grip Lat Pulldown
2 Sets
-
8
Preacher Curl (Dumbbell)
2 Sets
-
9
Forearm Supenation & Rises
4 Sets
-