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Honcho Bro cock

by Tanner W.

Program Description

Tig bitties

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2025 01:10
  • Last Edited
    Sep 08, 2025 01:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
13.2%
Front Delts
11.6%
Biceps
9.7%
Chest
8.5%
Lats
8.2%
Middle Delts
8.1%
Hamstrings
6.9%
Quadriceps
5.9%
Glutes
3.7%
Calves
2.7%
Rear Delts
2.4%
Abs
2.1%
Lower Back
2.1%
Forearms
1.6%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4
Dip (Weighted)
3
1-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
1-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Wide Grip Pull-Up
3
1-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Rear Delt Fly (Cable)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Front Raise
3
8-12 reps
-
5
Upright Row (Barbell)
3
8-15 reps
-
6
Kelso Shrug
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
-
2
Skull Crusher (Barbell)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
5-10 reps
-
2
Romanian Deadlift (Barbell)
4
5-10 reps
-
3A
Seated Hamstring Curl
4
8-12 reps
-
3B
Leg Extension
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-15 reps
-
Week 1
1 / 18 Weeks
Day 4
1
Preacher Curl (EZ Bar)
3 Sets
5-10 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
3 Sets
8-15 Reps
-
4
Dip (Weighted)
3 Sets
1-10 Reps
-
Day 2
1
Bent Over Row (Barbell)
5 Sets
5 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
1-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Wide Grip Pull-Up
3 Sets
1-12 Reps
-
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Rear Delt Fly (Cable)
3 Sets
8-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
4
Front Raise
3 Sets
8-12 Reps
-
5
Upright Row (Barbell)
3 Sets
8-15 Reps
-
6
Kelso Shrug
3 Sets
5-10 Reps
-
Day 5
1
Pendulum Squat
4 Sets
5-10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
5-10 Reps
-
3A
Seated Hamstring Curl
4 Sets
8-12 Reps
-
3B
Leg Extension
4 Sets
8-12 Reps
-
4
Calf Raise (Machine)
4 Sets
8-15 Reps
-