logo
BoostcampPNG

ROB 2.0

by Meathead
1 athletes joined

Program Description

new for ROB

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 25, 2025 10:31
  • Last Edited
    Aug 25, 2025 11:36
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
8-12 reps
-
7
Seated Row (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
3
8-12 reps
-
9
Abs Crunch (Machine)
3
10-16 reps
-
10
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10-16 reps
-
2
Leg Press
3
10-16 reps
-
3
Leg Extension
3
10-16 reps
-
4
Leg Curl
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
12-16 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Hanging Leg Raise
3
AMRAP
-
9
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Bench Press (Close Grip)
3
8-12 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Skull Crusher (Dumbbell)
3
8-12 reps
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Abs Crunch (Machine)
3
10-16 reps
-
8
Face Pull
3
8-12 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Assisted)
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
7
Seated Row (Machine)
3 Sets
8-12 Reps
-
8
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
9
Abs Crunch (Machine)
3 Sets
10-16 Reps
-
10
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Split Squat (Smith Machine)
3 Sets
10-16 Reps
-
2
Leg Press
3 Sets
10-16 Reps
-
3
Leg Extension
3 Sets
10-16 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
4 Sets
12-16 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-16 Reps
-
8
Hanging Leg Raise
3 Sets
AMRAP
-
9
Sit Up
3 Sets
AMRAP
-
Day 3
1A
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
1B
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
2A
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-16 Reps
-
8
Face Pull
3 Sets
8-12 Reps
-
9
Hanging Leg Raise
3 Sets
AMRAP
-