logo
BoostcampPNG

Kars x Blobbin Full Body

by TimIsHim

Program Description

Get hard and heavy.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2026 05:27
  • Last Edited
    Jan 19, 2026 03:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
10.6%
Biceps
9.3%
Front Delts
8.8%
Lats
7.9%
Quadriceps
7%
Hamstrings
7%
Chest
7%
Abs
6.2%
Forearms
6.2%
Glutes
5.3%
Middle Delts
4.4%
Rear Delts
2.6%
Neck
1.8%
Calves
1.8%
Adductors
1.3%
Lower Back
1.3%
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
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
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Dip (Weighted)
3
6-10 reps
-
3A
Bicep Curl (EZ Bar)
2
6-10 reps
-
3B
Lateral Raise (Dumbbell)
2
10-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
6-10 reps
-
4B
Cable Crunch
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
1B
Hammer Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
3
6-10 reps
-
2B
Leg Curl
2
10-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Chest Fly (Machine)
2
6-10 reps
-
4A
Reverse Pec Deck
2
6-10 reps
-
4B
Neck Curl
2
10-15 reps
-
4C
Wrist Curls
2
10-15 reps
-
4D
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
6-10 reps
-
3A
Preacher Curl (Dumbbell)
2
6-10 reps
-
3B
JM Press (Smith Machine)
2
6-10 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Cable Crunch
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2A
Dumbbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2B
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3A
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4A
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
4B
Cable Crunch
2 Sets
6-10 Reps
-
Day 2
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
-
1B
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
2A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2B
Leg Curl
2 Sets
10-15 Reps
-
3A
Leg Extension
2 Sets
10-15 Reps
-
3B
Chest Fly (Machine)
2 Sets
6-10 Reps
-
4A
Reverse Pec Deck
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4B
Neck Curl
2 Sets
10-15 Reps
-
4C
Wrist Curls
2 Sets
10-15 Reps
-
4D
Wrist Extension (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
1B
Standing Calf Raise
2 Sets
10-15 Reps
-
2A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2B
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3A
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
3B
JM Press (Smith Machine)
2 Sets
6-10 Reps
-
4A
Shrug (Dumbbell)
2 Sets
10-15 Reps
-
4B
Cable Crunch
2 Sets
10-15 Reps
-