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by Zechariah JimmiJams
1 athletes joined

Program Description

ball 2

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Aug 13, 2025 04:25
  • Last Edited
    Aug 14, 2025 09:24

Summary

Unleash your strength with this comprehensive 18-week program designed to sculpt your upper body and build muscle endurance. Committing to six days a week, you'll engage in a variety of exercises targeting your chest, back, shoulders, and arms, utilizing both dumbbells and machines for optimal growth. Each workout is structured with specific rep ranges to push your limits while ensuring proper recovery. Get ready to elevate your fitness game and achieve the physique you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Biceps
10.7%
Triceps
10.3%
Chest
8.8%
Front Delts
8.6%
Lats
8.3%
Middle Delts
7.1%
Hamstrings
7.1%
Quadriceps
6.3%
Abs
4.1%
Glutes
3.9%
Lower Back
3.8%
Forearms
3.5%
Rear Delts
2.9%
Calves
2.9%
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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
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Bayesian Curl
3 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
4
Upright Row (Barbell)
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
7
Band Face Pull
3 Sets
AMRAP
-
Day 3
1
Sissy Squat (Weighted)
2 Sets
8-12 Reps
-
2
Leg Extension
4 Sets
15-20 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Leg Curl
4 Sets
15-20 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
6
Sit Up
2 Sets
AMRAP
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
2
Band Face Pull
3 Sets
AMRAP
-
3
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Bayesian Curl
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
8
Wrist Curls
2 Sets
AMRAP
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
3
Back Extension (Weighted)
3 Sets
10-15 Reps
-
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Pec Deck (Machine)
3 Sets
8-12 Reps
-
7
Chest Press (Machine)
3 Sets
8-12 Reps
-
Day 6
1
Sissy Squat (Weighted)
2 Sets
8-12 Reps
-
2
Leg Extension
4 Sets
15-20 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Leg Curl
4 Sets
15-20 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
6
Sit Up
2 Sets
AMRAP
-
7
Wrist Curls
2 Sets
AMRAP
-