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Strong and Jacked

by rafayn
1 athletes joined

Program Description

Modified version to Natural Hypertrophy’s Intermediate Program. Condensed two leg days into one so Thursdays can be used for functional training.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 13, 2024 07:01
  • Last Edited
    Jun 18, 2025 12:47

Summary

Unleash your potential with the **Strong and Jacked** program, a comprehensive 16-week journey designed for serious lifters. Train four days a week with a balanced mix of upper and lower body workouts, utilizing supersets to maximize muscle engagement and growth. Each session focuses on compound movements like squats and bench presses, ensuring you build strength while sculpting a powerful physique. Get ready to push your limits and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
4-8 Reps
-
1B
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
-
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
2B
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3C
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3A
Leg Extension
4 Sets
10-15 Reps
-
3B
Leg Curl
4 Sets
10-15 Reps
-
Day 3
1A
Chin-Up (Weighted)
3 Sets
4-8 Reps
-
1B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2B
Seated Row (Cable)
3 Sets
10-20 Reps
-
3A
Fly Press (Dumbbell)
3 Sets
6-12 Reps
-
3B
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
3C
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-
Day 4
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2A
JM Press
3 Sets
6-12 Reps
-
2B
Preacher Curl (Barbell)
3 Sets
6-12 Reps
-
2C
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
3A
Hammer Curl
3 Sets
6-12 Reps
-
3B
Upright Row (Barbell)
3 Sets
10-15 Reps
-
3C
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-