Spiermassa

by Menko K.
1 athletes joined

Program Description

For muscle mass

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 31, 2025 08:11
  • Last Edited
    Jun 18, 2025 12:21

Summary

Unlock your potential with Spiermassa, an 18-week program designed to build muscle and enhance strength through a comprehensive 5-day weekly routine. Each session combines targeted exercises, including dumbbell curls, lat pulldowns, and cardio runs, ensuring a balanced approach to fitness. With a focus on progressive overload and muscle engagement, you'll be motivated to push your limits and achieve impressive results. Get ready to transform your physique and elevate your training game!
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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
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Chest Supported Row (Machine)
3
-
4
Upright Row (Cable)
3
-
5
Preacher Curl (Barbell)
3
-
6
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Pushdown
3
-
4
Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Calf Raise (Leg Press)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Barbell Row
3
-
5
Incline Curl (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Week 1
1 / 18 Weeks
Day 5
1
Run
1 Set
30 mins
@6
Day 1
1
Incline Curl (Dumbbell)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Upright Row (Cable)
3 Sets
-
5
Preacher Curl (Barbell)
3 Sets
-
6
Decline Crunch
3 Sets
-
Day 2
1
Pec Deck (Machine)
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Single Arm Pushdown
3 Sets
-
4
Chest Press (Machine)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Dip (Bodyweight)
3 Sets
-
Day 3
1
Lying Leg Curl
5 Sets
-
2
Leg Press
3 Sets
-
3
Leg Extension
3 Sets
-
4
Calf Raise (Leg Press)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
-
3
One Arm Lateral Raise (Cable)
3 Sets
-
4
Barbell Row
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-