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BoostcampPNG

Spanish Warrior Finance BroTech Program

by David Vargas

Program Description

Build muscle like a Son of God

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 15, 2025 06:18
  • Last Edited
    Nov 15, 2025 06:26
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.6%
Triceps
13.3%
Chest
11.5%
Upper Back
11.5%
Lats
11.1%
Front Delts
9.7%
Quadriceps
8.9%
Middle Delts
5.8%
Glutes
4.2%
Hamstrings
3%
Forearms
1.9%
Abs
1.6%
Adductors
1.4%
Lower Back
0.9%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Incline Bench Press (Dumbbell)
5
15 reps
-
3
Lat Pulldown
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Single Arm Row (Dumbbell)
5
15 reps
-
3
Bicep Curl (EZ Bar)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Squat (Barbell)
5
10 reps
-
3
Leg Extension
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Hammer Curl (Dumbbell)
5
15 reps
-
3
Single Arm Overhead Tricep Extension
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
-
-
-
2
Chest Fly (Cable)
5
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
5 Sets
15 Reps
-
3
Lat Pulldown
5 Sets
15 Reps
-
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Single Arm Row (Dumbbell)
5 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)
5 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Lateral Raise (Cable)
5 Sets
15 Reps
-
3
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Squat (Barbell)
5 Sets
10 Reps
-
3
Leg Extension
5 Sets
10 Reps
-
Day 5
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
2
Hammer Curl (Dumbbell)
5 Sets
15 Reps
-
3
Single Arm Overhead Tricep Extension
5 Sets
15 Reps
-
Day 6
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
-
-
-
2
Chest Fly (Cable)
5 Sets
10 Reps
-
3
Seated Row (Cable)
5 Sets
10 Reps
-