Program Description
For muscle mass
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedMar 31, 2025 08:11
- Last EditedJun 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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
12.1%
Middle Delts
12.1%
Upper Back
11.1%
Biceps
10.6%
Chest
9.9%
Lats
9.1%
Hamstrings
5.7%
Quadriceps
5.1%
Abs
2.5%
Calves
2.5%
Forearms
1.5%
Rear Delts
1.5%
Glutes
1%
Other
0.8%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Run1 Set
30 mins
@6
Day 1
1
Incline Curl (Dumbbell)3 Sets
-
2
Lat Pulldown3 Sets
-
3
Chest Supported Row (Machine)3 Sets
-
4
Upright Row (Cable)3 Sets
-
5
Preacher Curl (Barbell)3 Sets
-
6
Decline Crunch3 Sets
-
Day 2
1
Pec Deck (Machine)3 Sets
-
2
Lateral Raise (Cable)3 Sets
-
3
Single Arm Pushdown3 Sets
-
4
Chest Press (Machine)3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
-
6
Dip (Bodyweight)3 Sets
-
Day 3
1
Lying Leg Curl5 Sets
-
2
Leg Press3 Sets
-
3
Leg Extension3 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 Row3 Sets
-
5
Incline Curl (Dumbbell)3 Sets
-
6
Overhead Tricep Extension (Cable)3 Sets
-