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BoostcampPNG

Arnold Blueprint to cut

by Sergio Lacayo

Program Description

Cut and manage fatigue

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 26, 2025 04:37
  • Last Edited
    Apr 26, 2025 03:20
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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
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Pull-Up (Weighted)
4
8-10 reps
-
5
Barbell Row
3
8-10 reps
70%
6
Romanian Deadlift (Barbell)
3
10-12 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
70%
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Dip (Weighted)
3
8-10 reps
-
6
Tricep Extension (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Leg Press
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10-12 Reps
-
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
-
5
Barbell Row
3 Sets
8-10 Reps
70%
6
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
65%
Day 2
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
70%
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Dip (Weighted)
3 Sets
8-10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
75%
2
Leg Press
3 Sets
10-12 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10-12 Reps
-
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
-
5
Barbell Row
3 Sets
8-10 Reps
70%
6
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
65%
Day 5
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
70%
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Dip (Weighted)
3 Sets
8-10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 6
1
Squat (Barbell)
4 Sets
6-8 Reps
75%
2
Leg Press
3 Sets
10-12 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-