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 EditedMay 11, 2025 06:21
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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
-