Program Description
Blueprint with lean mass gains as priority => reach the Gojo physique, and escape the prison realm :)
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedMay 11, 2025 05:24
- Last EditedJul 14, 2025 07:03
Summary
Unlock your potential with the GOJO AESTHETIC FORMULA, an 18-week program designed for serious lifters ready to sculpt their physique. With five training days each week, you'll engage in targeted supersets that maximize muscle growth and enhance your aesthetic appeal. Each session focuses on both upper and lower body workouts, ensuring a balanced approach to strength and definition. Get ready to transform your body and achieve your fitness goals with a structured plan that keeps you motivated and on track.
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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
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Chest Supported Row (Dumbbell)
4
10-15 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3A
Katana Extension
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Cannonball Crunch
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
4
6-10 reps
-
1B
Seated Calf Raise
4
15-20 reps
-
2A
Clean Pull
4
6-10 reps
-
2B
Hyperextension
4
8-12 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
4
AD Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
JM Press
4
6-12 reps
-
2B
Preacher Curl (EZ Bar)
4
6-12 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
3C
Windshield Wipers
3
8-12 reps
-
3D
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Meadow Row
3
12-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
12-15 reps
-
2A
Suitcase Deadlift
3
8-10 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Cable Crunch
4
10-15 reps
-
3C
Y Raise
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dip (Weighted)4 Sets
6-8 Reps
-
1B
Chest Supported Row (Dumbbell)4 Sets
10-15 Reps
-
2A
Overhead Press (Barbell)4 Sets
6-12 Reps
-
2B
Bicep Curl (Dumbbell)4 Sets
6-12 Reps
-
3A
Katana Extension4 Sets
10-12 Reps
-
3B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3C
Cannonball Crunch4 Sets
10-15 Reps
-
Day 2
1A
Hack Squat4 Sets
6-10 Reps
-
1B
Seated Calf Raise4 Sets
15-20 Reps
-
2A
Clean Pull4 Sets
6-10 Reps
-
2B
Hyperextension4 Sets
8-12 Reps
-
3A
Split Squat (Dumbbell)4 Sets
8-12 Reps
-
3B
Neck Extension4 Sets
15-20 Reps
-
Day 4
1A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Meadow Row3 Sets
12-15 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)3 Sets
4-8 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3A
Chest Fly (Cable)3 Sets
12-15 Reps
-
3B
Bayesian Curl3 Sets
8-12 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
2A
JM Press4 Sets
6-12 Reps
-
2B
Preacher Curl (EZ Bar)4 Sets
6-12 Reps
-
3A
Hammer Curl3 Sets
6-12 Reps
-
3B
Upright Row (Barbell)3 Sets
12-15 Reps
-
3C
Windshield Wipers3 Sets
8-12 Reps
-
4
AD Press4 Sets
8-12 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Standing Calf Raise3 Sets
12-15 Reps
-
2A
Suitcase Deadlift3 Sets
8-10 Reps
-
2B
Neck Curl4 Sets
15-20 Reps
-
3A
Leg Press3 Sets
8-12 Reps
-
3B
Cable Crunch4 Sets
10-15 Reps
-
4
Lateral Raise (Cable)4 Sets
12-20 Reps
-