Program Description
Be as consistent as possible. Asynchronous. In terms of intensity, AMRAP for all sets. It will be fairly common to have 2-4 days of rest in between each session. This program will absolutely crush you as you continue. You must devour as much calories as you comfortably can, but also use common sense. Eat clean but plenty. Some junk is alright. Prioritize recovery, sleep and stress management. This program can be repeated as many times as needed. Can be modified more specifically catered to each individual muscular development, just simply refresh the template from week 1. This program also caters to any goal related to gaining mass, or it can also be used on a cut...however lower frequency is recommend. Having less volume could also help if volume is still too high.
Program Overview
- LevelAdvanced
- GoalMuscle, Bodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMar 24, 2026 01:28
- Last EditedMar 24, 2026 11:53
Muscle Engagement
Front
Back
MuscleSet
Lats
10.7%
Upper Back
10.7%
Triceps
10.4%
Middle Delts
10.2%
Rear Delts
10.2%
Chest
9.3%
Biceps
7.6%
Front Delts
7.6%
Glutes
6.1%
Hamstrings
6.1%
Quadriceps
4.9%
Neck
2%
Lower Back
1.7%
Forearms
1.2%
Abs
0.7%
Adductors
0.7%
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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 Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
3
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
3
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
3
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Wide Grip Lat Pulldown
3
-
3
Cable Pullthroughs
2
-
4
Overhead Extension (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
3
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Crusader Upright Rows
4
-
3
Front Squat (Dumbbell)
2
-
4
Pull-Up (Bodyweight)
3
-
5
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
4
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
4
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
4
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
4
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
4
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
4
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
4
-
3
Cable Low Row
3
-
4
Crusader Rows
4
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
4
-
3
Cable Low Row
3
-
4
Crusader Rows
4
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
4
-
3
Cable Low Row
3
-
4
Crusader Rows
4
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Guillotine Bench press
3
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Guillotine Bench press
4
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Guillotine Bench press
4
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
-
2
Guillotine Bench press
4
-
3
Cable Low Row
3
-
4
Crusader Rows
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
4
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
4
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
4
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
4
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
4
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
4
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Chest Supported Row (Dumbbell)
3
-
4
Bicep Curl (Barbell)
2
-
5
Lying DB Lateral Raise
4
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
-
2
Wide Grip Lat Pulldown3 Sets
-
3
Cable Pullthroughs2 Sets
-
4
Overhead Extension (Dumbbell)2 Sets
-
5
Lying DB Lateral Raise3 Sets
-
Day 5
1
Pull-Up (Weighted)3 Sets
-
2
Bulgarian Split Squat (Dumbbell)2 Sets
-
3
Chest Supported Row (Dumbbell)3 Sets
-
4
Bicep Curl (Barbell)2 Sets
-
5
Lying DB Lateral Raise3 Sets
-
Day 3
1
Incline Bench Press (Barbell)3 Sets
-
2
JM Press3 Sets
-
3
Wide Grip Lat Pulldown3 Sets
-
4
Bulgarian Split Squat (Dumbbell)2 Sets
-
5
Lying DB Lateral Raise4 Sets
-
Day 4
1
Zercher Squat (Barbell)2 Sets
-
2
Guillotine Bench press3 Sets
-
3
Cable Low Row3 Sets
-
4
Crusader Rows3 Sets
-
5
Tricep Pushdown (Cable)3 Sets
-
Day 2
1
Dip (Weighted)3 Sets
-
2
Crusader Upright Rows3 Sets
-
3
Front Squat (Dumbbell)2 Sets
-
4
Pull-Up (Bodyweight)2 Sets
-
5
Hammer Curl (Dumbbell)2 Sets
-