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Winter Arc Season 2

by Suraj Rana
4.0
(1 rating)

Program Description

This program is built around the progression of those gym rats who have just been upgraded from novice to intermediate. This program will help you build strength and muscle mass during this Bulking season.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 19, 2025 02:59
  • Last Edited
    Sep 24, 2025 04:17

Summary

Unleash your strength this winter with the 18-week Winter Arc Season 2 program, designed for dedicated lifters who are ready to push their limits. With six training days each week, you'll engage in a variety of exercises targeting your back and biceps, including bodyweight pull-ups, barbell deadlifts, and machine rows. This comprehensive plan combines supersets and diverse movements to maximize muscle growth and endurance. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Chest
11.8%
Upper Back
11%
Front Delts
10%
Lats
9.2%
Biceps
8.7%
Middle Delts
6.5%
Quadriceps
5.4%
Hamstrings
5.3%
Glutes
4.9%
Rear Delts
3.8%
Lower Back
2.6%
Adductors
2.2%
Abductors
1.2%
Abs
1.1%
Forearms
1.1%
Calves
0.9%
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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
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Bent Over Row (Barbell)
2
1
12 reps
10 reps
-
-
4
Seated Row (Machine)
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dumbbell Row
3
12 reps
-
6
Chest Supported Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Straight Arm Pulldown
2
2
15 reps
12 reps
-
-
8
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
-
-
-
-
9
Hyperextension
1
2
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
21 reps
-
1B
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Cable)
2
20 reps
-
3A
Preacher Curl (Machine)
4
15 reps
-
3B
Hammer Curl (Dumbbell)
4
15 reps
-
4
Bayesian Curl
3
15 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
3
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
-
-
4
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Chest Fly (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
20 reps
-
2
Bench Press (Close Grip)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
4
Skull Crusher (Barbell)
2
2
12 reps
10 reps
-
-
5
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
8
Dip (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
15 reps
12 reps
10 reps
-
-
-
2A
Incline Bench Press (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Incline Chest Fly (Dumbbell)
3
15 reps
-
3
Decline Bench Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Cable Crossover
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Dip (Bodyweight)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
-
-
7
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
-
-
8
Reverse Grip Tricep Pushdown
2
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3A
Lateral Raise (Cable)
3
12 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
1
2
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Barbell)
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
-
-
-
7A
Seated Military Press (Smith Machine)
3
15 reps
-
7B
Shrug (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2A
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Iso Row
1
2
1
15 reps
12 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
2
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Hammer Curl (Cable)
4
12 reps
-
8
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Hyperextension
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Sumo Squat
3
15 reps
-
5
Leg Extension
4
12 reps
-
6
Lying Leg Curl
1
2
1
15 reps
12 reps
8 reps
-
-
-
7
Hip Abductor (Machine)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Seated Calf Raise
2
1
30 reps
20 reps
-
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
5
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Straight Arm Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
-
-
-
-
8
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
9
Hyperextension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
10 Reps
-
-
-
-
Day 2
1A
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
21 Reps
21 Reps
21 Reps
21 Reps
-
-
-
-
1B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Hammer Curl (Cable)
1 Set
1 Set
20 Reps
20 Reps
-
-
3A
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Bayesian Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 3
1
Push Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
-
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
6
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
-
-
-
-
7
Cable Crossover
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
8
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Seated Dip (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
-
-
-
-
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
-
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
7
Reverse Grip Tricep Pushdown
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
-
-
-
-
8
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
-
-
-
-
7A
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7B
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Sumo Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
8 Reps
-
-
-
-
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Seated Calf Raise
1 Set
1 Set
1 Set
30 Reps
20 Reps
30 Reps
-
-
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Suraj RanaAge 21, Man
22 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Well the strength gains were great but I don't recommend this plan for muscle gain until you have a great clean diet with proper protein goals and achieving those goals.