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BoostcampPNG

EL MACHO

by Alonso F.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 29, 2025 08:02
  • Last Edited
    Mar 14, 2026 01:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Biceps
11.8%
Upper Back
10.9%
Front Delts
7.6%
Lats
7.1%
Hamstrings
6.2%
Chest
5.9%
Middle Delts
5.3%
Quadriceps
5.3%
Forearms
5%
Glutes
4.4%
Abs
4.1%
Calves
3.5%
Rear Delts
2.9%
Adductors
2.4%
Lower Back
2.4%
Neck
2.4%
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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
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Dip (Weighted)
2 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
4-8 Reps
-
2
Good Morning
3 Sets
8-12 Reps
-
3
Shrug (Barbell)
2 Sets
8-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-
6
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
7
Forearm Curl
2 Sets
10-15 Reps
-
Day 3
1
Military Press (Barbell)
2 Sets
6-12 Reps
-
2
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
8A
Neck Curl
2 Sets
15-20 Reps
-
8B
Neck Extension
2 Sets
15-20 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
T-Bar Row
2 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Plank (Weighted)
2 Sets
8-15 Reps
-
7
Forearm Curl
2 Sets
10-15 Reps
-