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BoostcampPNG

Idk

by Bodhi T.
1 athletes joined

Program Description

Goo goo Gaga

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 19, 2025 06:14
  • Last Edited
    Aug 03, 2025 03:19

Summary

Embark on an 18-week journey designed to sculpt and strengthen your upper body with this comprehensive program. Training five days a week, you'll engage in a variety of machine and bodyweight exercises targeting your shoulders, chest, and arms, ensuring balanced muscle development. Each session is tailored to progressively challenge you, helping you build strength and endurance while refining your technique. Perfect for anyone looking to elevate their fitness game, this program will empower you to achieve your goals and transform your physique.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
13.8%
Lats
12.3%
Chest
10.8%
Biceps
8.9%
Front Delts
8.6%
Quadriceps
6.1%
Middle Delts
5.6%
Rear Delts
5.6%
Hamstrings
5.6%
Calves
2.8%
Lower Back
2.2%
Glutes
1.7%
Abs
1.7%
Forearms
0.7%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Week 1
1 / 18 Weeks
Day 2
1
Shoulder Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
Day 1
1
Reverse Pec Deck
3 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Lat Pulldown
2 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
Day 4
1
Reverse Pec Deck
3 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Lat Pulldown
2 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
Day 5
1
Shoulder Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
Day 3
1
Single-Leg Leg Curl
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3A
Leg Extension
3 Sets
-
3B
Sissy Squat
3 Sets
-
4
Calf Raise (Machine)
3 Sets
-