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Train.

by Abdulla Almusabi
4 athletes joined

Program Description

9 RPE and every exercise must follow dynamic double progression

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 30, 2025 03:38
  • Last Edited
    May 29, 2025 06:23
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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
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 Press
4 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Neck Extension
3 Sets
-
7
Neck Flexion
3 Sets
-
8
Neck Curl
3 Sets
-
Day 1
1
Seated Overhead Press (Dumbbell)
4 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
French Press
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5A
Chest Supported Row (Dumbbell)
4 Sets
-
5B
Kelso Shrug
4 Sets
-
6
Neck Extension
4 Sets
-
7
Neck Flexion
4 Sets
-
8
Neck Curl
4 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Leg Extension
3 Sets
-
4
Calf Raise (Machine)
4 Sets
-
5
McGill Big 3
6 Sets
-
6
Bicycle Crunch
3 Sets
15-50 Reps
-
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
-
2
Reverse Bicep Curl (EZ Bar)
3 Sets
-
3
Hammer Curl
3 Sets
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
-
5
Wrist Curls
4 Sets
-
6
Wrist Curls
4 Sets
-
7
Forearm Supenation & Rises
4 Sets
-
Day 5
1
Bent Over Row (Barbell)
4 Sets
-
2
Lat Pulldown
4 Sets
-
3A
Chest Supported Row (Dumbbell)
3 Sets
-
3B
Kelso Shrug
3 Sets
-
4
Preacher Curl (EZ Bar)
4 Sets
-
5
Face Pull
4 Sets
-
6
Bicycle Crunch
3 Sets
15-50 Reps
-