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ROB 2.0

by Meathead
3 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
    Sep 04, 2025 09:16

Summary

Unlock your potential with ROB 2.0, a comprehensive 16-week training program designed for serious lifters. Committing just three days a week, you'll engage in targeted workouts focusing on chest, back, and legs, utilizing a full gym's worth of equipment. Each session includes a mix of compound and isolation exercises, ensuring balanced muscle development and strength gains. Get ready to push your limits and transform your physique with structured routines that maximize results!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.3%
Triceps
12.8%
Chest
9.8%
Upper Back
9.8%
Front Delts
8.5%
Biceps
8.5%
Hamstrings
6.8%
Quadriceps
6.4%
Middle Delts
6.4%
Lats
5.5%
Calves
2.8%
Rear Delts
2.6%
Glutes
2.6%
Forearms
1.7%
Abductors
0.4%
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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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3
AMRAP
-
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 (Bodyweight)
3 Sets
AMRAP
-
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
-