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Boardshort Division
by Pascal
32 athletes joined
Program Description
A bodybuilding program designed for trainees looking to compete in the Men's Physique division, or simply wanting to look aesthetic on the beach.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 06, 2024 03:47
Last Edited
Jun 05, 2024 06:24
down_app
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pec Deck (Machine)
4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
T-Bar Row
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
6A
Reverse Pec Deck
3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Machine Crunch
4 Sets
10-15 Reps
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
5B
Neck Curl
3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
3B
Powell Raise
3 Sets
10-15 Reps
4
Pullover (Machine)
4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
6
Hammer Curl
3 Sets
6-12 Reps
7
Wrist Roller
3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4A
French Press
3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
6A
Seated Calf Raise
4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)
4 Sets
AMRAP
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2A
Shrug (Barbell)
3 Sets
10-15 Reps
2B
Neck Extension
3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
4
Chin-Up (Weighted)
3 Sets
6-10 Reps
5
Kroc Row
4 Sets
6-12 Reps
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
7
Wrist Curls
3 Sets
10-15 Reps