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
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
10.3%
Biceps
9.5%
Chest
9.1%
Middle Delts
7.7%
Quadriceps
7.4%
Neck
7%
Lats
6.7%
Hamstrings
6.3%
Forearms
4.9%
Glutes
4.9%
Upper Back
4.6%
Calves
3.5%
Lower Back
2.1%
Rear Delts
2.1%
Abs
1.8%
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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
-