Program Description
Strenght size to combine with combat sport
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout130 minutes
- CreatedJan 23, 2025 09:13
- Last EditedApr 24, 2025 09:02
To Start The Program
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Pull-Up (Bodyweight)
2
-
3A
Viking Press
2
-
3B
Bicep Curl (Cable)
2
-
4A
Hack Squat
2
-
4B
Wrist Curls
2
-
5A
Underhand Lat Pulldown
2
-
5B
Chest Fly (Machine)
2
-
6A
Good Morning (Smith Machine)
2
-
6B
Tricep Extension (Machine)
2
-
7A
Seated Hamstring Curl
2
-
7B
Pendulum Squat
2
-
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Lu Raise
2
-
9A
Tricep Kickback
2
-
9B
Hammer Curl (Cable)
2
-
10
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2A
Romanian Deadlift (Barbell)
2
-
2B
Reverse Wrist Curl (Dumbbell)
2
-
3A
Chest Supported Row (Machine)
2
-
3B
Chest Fly (Machine)
2
-
4A
Belt Squat
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Viking Press
2
-
5B
Bicep Curl (Cable)
2
-
6A
Leg Extension
2
-
6B
Pullover (Machine)
2
-
7A
Neck Extension
2
-
7B
Neck Flexion
2
-
7C
Lu Raise
2
-
8A
Tricep Kickback
2
-
8B
Hammer Curl (Cable)
2
-
9
Partial Calf Raise
2
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
-
2
Pull-Up (Bodyweight)2 Sets
-
3A
Viking Press2 Sets
-
3B
Bicep Curl (Cable)2 Sets
-
4A
Hack Squat2 Sets
-
4B
Wrist Curls2 Sets
-
5A
Underhand Lat Pulldown2 Sets
-
5B
Chest Fly (Machine)2 Sets
-
6A
Good Morning (Smith Machine)2 Sets
-
6B
Tricep Extension (Machine)2 Sets
-
7A
Seated Hamstring Curl2 Sets
-
7B
Pendulum Squat2 Sets
-
8A
Neck Extension2 Sets
-
8B
Neck Flexion2 Sets
-
8C
Lu Raise2 Sets
-
9A
Tricep Kickback2 Sets
-
9B
Hammer Curl (Cable)2 Sets
-
10
Partial Calf Raise2 Sets
-
Day 2
1
Bench Press (Barbell)3 Sets
-
2A
Romanian Deadlift (Barbell)2 Sets
-
2B
Reverse Wrist Curl (Dumbbell)2 Sets
-
3A
Chest Supported Row (Machine)2 Sets
-
3B
Chest Fly (Machine)2 Sets
-
4A
Belt Squat2 Sets
-
4B
Overhead Tricep Extension (Cable)2 Sets
-
5A
Viking Press2 Sets
-
5B
Bicep Curl (Cable)2 Sets
-
6A
Leg Extension2 Sets
-
6B
Pullover (Machine)2 Sets
-
7A
Neck Extension2 Sets
-
7B
Neck Flexion2 Sets
-
7C
Lu Raise2 Sets
-
8A
Tricep Kickback2 Sets
-
8B
Hammer Curl (Cable)2 Sets
-
9
Partial Calf Raise2 Sets
-