Program Description
9 RPE and every exercise must follow dynamic double progression
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedMar 30, 2025 03:38
- Last EditedJun 18, 2025 12:36
Summary
Embark on a transformative 16-week journey with the "Train." program, designed for those ready to elevate their strength and conditioning. Committing to five days a week, you’ll engage in a variety of push-focused workouts that target your chest, triceps, and shoulders through dynamic exercises like Dumbbell Bench Press and Cable Chest Fly. Each session is crafted to challenge your limits and promote muscle growth, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to push your boundaries and redefine your strength!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
French Press
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
French Press
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5A
Chest Supported Row (Dumbbell)
4
-
5B
Kelso Shrug
4
-
6
Neck Extension
4
-
7
Neck Flexion
4
-
8
Neck Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Reverse Bicep Curl (EZ Bar)
3
-
3
Hammer Curl
3
-
4
Reverse Wrist Curl (Dumbbell)
3
-
5
Wrist Curls
4
-
6
Wrist Curls
4
-
7
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Calf Raise (Machine)
4
-
5
McGill Big 3
6
-
6
Bicycle Crunch
3
15-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
French Press
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
French Press
4
-
5
Tricep Rope Push Down (Cable)
3
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
French Press
3
-
5
Tricep Rope Push Down (Cable)
4
-
6
Neck Extension
3
-
7
Neck Flexion
3
-
8
Neck Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Lat Pulldown
4
-
3A
Chest Supported Row (Dumbbell)
3
-
3B
Kelso Shrug
3
-
4
Preacher Curl (EZ Bar)
4
-
5
Face Pull
4
-
6
Bicycle Crunch
3
15-50 reps
-
Week 1
1 / 16 Weeks
Day 4
1
Chest Fly (Cable)3 Sets
-
2
Bench Press (Dumbbell)3 Sets
-
3
Lateral Raise (Dumbbell)3 Sets
-
4
French Press4 Sets
-
5
Tricep Rope Push Down (Cable)3 Sets
-
6
Neck Extension3 Sets
-
7
Neck Flexion3 Sets
-
8
Neck Curl3 Sets
-
Day 1
1
Seated Overhead Press (Dumbbell)4 Sets
-
2
Bench Press (Dumbbell)3 Sets
-
3
French Press3 Sets
-
4
Lateral Raise (Dumbbell)3 Sets
-
5A
Chest Supported Row (Dumbbell)4 Sets
-
5B
Kelso Shrug4 Sets
-
6
Neck Extension4 Sets
-
7
Neck Flexion4 Sets
-
8
Neck Curl4 Sets
-
Day 3
1
Squat (Barbell)4 Sets
-
2
Romanian Deadlift (Barbell)4 Sets
-
3
Leg Extension3 Sets
-
4
Calf Raise (Machine)4 Sets
-
5
McGill Big 36 Sets
-
6
Bicycle Crunch3 Sets
15-50 Reps
-
Day 2
1
Bicep Curl (EZ Bar)3 Sets
-
2
Reverse Bicep Curl (EZ Bar)3 Sets
-
3
Hammer Curl3 Sets
-
4
Reverse Wrist Curl (Dumbbell)3 Sets
-
5
Wrist Curls4 Sets
-
6
Wrist Curls4 Sets
-
7
Forearm Supenation & Rises4 Sets
-
Day 5
1
Bent Over Row (Barbell)4 Sets
-
2
Lat Pulldown4 Sets
-
3A
Chest Supported Row (Dumbbell)3 Sets
-
3B
Kelso Shrug3 Sets
-
4
Preacher Curl (EZ Bar)4 Sets
-
5
Face Pull4 Sets
-
6
Bicycle Crunch3 Sets
15-50 Reps
-