Program Description
BW focused, spine safe training for me. First set 6 rep goal. Second set 8 Rep goal Third set half the reps of set 2. How the sets work example. Dips S1: BW + 30 kg x 6 rest 5 mins S2: BW + 20 kg x 8 rest 1 min S3: BW + 20 kg x 4 All reps hit, increase weight. Next session S1: BW + 32.5 kg x 4 rest 5 mins S2: BW + 22.5 kg x 6 rest 1 min S3: BW + 22.5 kg x 3 Keep weight. S1: BW + 32.5 kg x 5 rest 5 mins S2: BW + 22.5 kg x 8 rest 1 min S3: BW + 22.5 kg x 3 Keep weight the same S1: BW + 32.5 kg x 6 rest 5 mins S2: BW + 22.5 kg x 8 rest 1 min S3: BW + 22.5 kg x 4 Increase weight
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 28, 2025 08:48
- Last EditedOct 28, 2025 09:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Upper Back
13.8%
Lats
13.6%
Biceps
10.3%
Neck
7.3%
Chest
6.9%
Front Delts
6.8%
Middle Delts
5.9%
Abs
5%
Glutes
4.5%
Quadriceps
2.8%
Lower Back
2.8%
Rear Delts
2.4%
Hamstrings
1.2%
Forearms
0.5%
Adductors
0.1%
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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)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Hammer Curl (Cable)
2
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3A
Upright Row (Cable)
2
10-15 reps
-
3B
Hanging Knee Raise
2
15-25 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
-
2B
Ring Row (Weighted)
2
10-15 reps
-
3A
Back Extension (Weighted)
2
10-15 reps
-
3B
Neck Curl
2
15-25 reps
-
3C
Band Face Pull
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
1B
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
3-4 reps
-
-
-
2A
Concentration Curl
2
10-15 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Abs Crunch (Weighted)
2
10-20 reps
-
3C
Neck Extension
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2
Ring Push Up
5
8 reps
-
3
Squat (Bodyweight)
5
15 reps
-
4
Bent Over Row (Kettlebell)
5
12 reps
-
5
Back Extension
5
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dip (Weighted)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
3-4 Reps
-
-
-
1B
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
3-4 Reps
-
-
-
2A
Hammer Curl (Cable)2 Sets
10-15 Reps
-
2B
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
-
3A
Upright Row (Cable)2 Sets
10-15 Reps
-
3B
Hanging Knee Raise2 Sets
15-25 Reps
-
3C
Neck Extension2 Sets
15-25 Reps
-
Day 2
1A
Chin-Up (Weighted)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
3-4 Reps
-
-
-
1B
Dip (Weighted)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
3-4 Reps
-
-
-
2A
Bulgarian Split Squat (Dumbbell)2 Sets
10-15 Reps
-
2B
Ring Row (Weighted)2 Sets
10-15 Reps
-
3A
Back Extension (Weighted)2 Sets
10-15 Reps
-
3B
Neck Curl2 Sets
15-25 Reps
-
3C
Band Face Pull2 Sets
15-25 Reps
-
Day 3
1A
Dip (Weighted)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
3-4 Reps
-
-
-
1B
Pull-Up (Weighted)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
3-4 Reps
-
-
-
2A
Concentration Curl2 Sets
10-15 Reps
-
2B
Single Arm Overhead Tricep Extension2 Sets
10-15 Reps
-
3A
One Arm Lateral Raise (Dumbbell)2 Sets
10-15 Reps
-
3B
Abs Crunch (Weighted)2 Sets
10-20 Reps
-
3C
Neck Extension2 Sets
15-25 Reps
-
Day 4
1
Pull-Up (Bodyweight)5 Sets
5 Reps
-
2
Ring Push Up5 Sets
8 Reps
-
3
Squat (Bodyweight)5 Sets
15 Reps
-
4
Bent Over Row (Kettlebell)5 Sets
12 Reps
-
5
Back Extension5 Sets
20 Reps
-