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The Titan Frame

by Kassim M.

Program Description

The Titan Frame is a 5-day aesthetic and powerbuilding program designed to: • Forge dense, rock-hard muscle mass through heavy mechanical tension. • Build a dominant V-taper by prioritizing upper chest and back width. • Obliterate grip and forearm plateaus with dedicated, high-intensity isolation. • Recompose the physique and eliminate the soft look with an optimized recovery schedule.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 27, 2026 03:06
  • Last Edited
    Feb 27, 2026 07:31
Muscle Engagement
Front
Back
MuscleSet
Upper Back
22.9%
Lats
11.8%
Triceps
11.2%
Front Delts
10.9%
Middle Delts
10.8%
Biceps
6.3%
Rear Delts
6%
Chest
5%
Forearms
2.8%
Quadriceps
2.8%
Glutes
2.1%
Hamstrings
2.1%
Abs
2.1%
Adductors
1.4%
Neck
1.4%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Row (Single Arm)
4
15-20 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Cable Straight Arm Pulldown
3
10-12 reps
-
5A
Rear Delt Fly (Cable)
2
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Cable Crossover
3
10-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Lu Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
2
8-12 reps
-
3
Arnold Press
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Cable Crossover
2
10-15 reps
-
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Walking Lunge (Dumbbell)
2
10-15 reps
-
3
Single Arm Row (Dumbbell)
2
10-15 reps
-
4
Cable Crunch
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-15 reps
-
3B
Hammer Curl (Cable)
2
10-15 reps
-
4
Farmer's Walk (Weighted)
2
AMRAP
-
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Neck Curl
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
2 Sets
10-15 Reps
-
2
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
10-15 Reps
-
4
Cable Crunch
1 Set
AMRAP
-
5
Neck Curl
1 Set
AMRAP
-
Day 5
1
Face Pull
3 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Neck Curl
1 Set
AMRAP
-
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)
2 Sets
8-15 Reps
-
3B
Hammer Curl (Cable)
2 Sets
10-15 Reps
-
4
Farmer's Walk (Weighted)
2 Sets
AMRAP
-
5
Cardio
1 Set
15 mins
-
Day 1
1
Cable Seated Row (Single Arm)
4 Sets
15-20 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Shrug (Barbell)
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
-
5A
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
5B
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Face Pull
3 Sets
10-15 Reps
-
2
Dip (Weighted)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4A
Cable Crossover
3 Sets
10-15 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4C
Lu Raise
3 Sets
10-15 Reps
-