Program Description
Yes
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJul 10, 2025 01:01
- Last EditedJul 14, 2025 02:59
Summary
**HEAVENLY RESTRICTED** is a comprehensive 12-week training program designed to challenge your limits and sculpt your physique. With five training days each week, you'll engage in a variety of supersets targeting all major muscle groups, including shoulders, back, chest, and legs. This program emphasizes strength and hypertrophy through carefully structured exercises, ensuring you maximize your gains while keeping workouts efficient and effective. Get ready to elevate your fitness journey and achieve the results you've always desired!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
3
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
2
8-10 reps
-
4B
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
3
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
3
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
3
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
2
10-12 reps
-
4B
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
3
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
4
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
4
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
4
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
4
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
4
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
4
8-10 reps
-
4B
Rear Delt Fly (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
4
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
4
10-12 reps
-
4B
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
2
12-15 reps
-
3A
Eugene Extension
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
2
12-15 reps
-
4A
Lunge (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Leg Press)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
2
12-15 reps
-
4A
Lunge (Smith Machine)
2
8-10 reps
-
4B
Calf Raise (Leg Press)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
2
10-12 reps
-
3B
Leg Curl
2
12-15 reps
-
4A
Lunge (Smith Machine)
2
8-10 reps
-
4B
Calf Raise (Leg Press)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
3
12-15 reps
-
4A
Lunge (Smith Machine)
2
8-10 reps
-
4B
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
4
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Squat (Smith Machine)
3
6-8 reps
-
4B
Calf Extension
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
4
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
3
12-15 reps
-
4A
Lunge (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
4
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
4
8-10 reps
-
3B
Leg Curl
4
10-12 reps
-
4A
Squat (Smith Machine)
3
6-8 reps
-
4B
Calf Extension
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
4
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
4
10-12 reps
-
3B
Leg Curl
4
12-15 reps
-
4A
Lunge (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Leg Press)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
3
8-10 reps
-
2B
Bench Press (Barbell)
3
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
10-12 reps
-
2B
Chest Press (Machine)
3
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
4
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
3
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
4
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
3
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
4
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
4
6-8 reps
-
3B
Chest Fly (Dumbbell)
4
10-12 reps
-
4A
Squat (Barbell)
4
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
4
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
4
8-10 reps
-
3B
Seated Chest Fly (Cable)
4
12-15 reps
-
4A
Leg Press
4
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
2
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
2
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
3
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
3
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
4
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
4
8-10 reps
-
3B
Romanian Deadlift (Barbell)
4
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
3
15-20 reps
-
1B
Skull Crusher (Ez Bar)
4
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
4
10-12 reps
-
3B
Hyperextension
4
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
3
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
10-12 reps
-
1B
Thoracic Pull Around
3
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
3
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
3
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
10-12 reps
-
1B
Thoracic Pull Around
3
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
3
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
3
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
10-12 reps
-
1B
Thoracic Pull Around
3
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
3
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
4
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
10-12 reps
-
1B
Thoracic Pull Around
4
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
4
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
4
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
3
10-12 reps
-
4B
Y Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
10-12 reps
-
1B
Thoracic Pull Around
4
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
4
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
3
12-15 reps
-
4B
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
4
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
8-10 reps
-
2B
Pullover (EZ Bar)
4
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
3
10-12 reps
-
4B
Y Raise (Dumbbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
10-12 reps
-
1B
Thoracic Pull Around
4
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
10-12 reps
-
2B
Pullover (EZ Bar)
4
10-12 reps
-
3A
Dip (Assisted)
4
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
3
12-15 reps
-
4B
Y Raise
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1A
Lateral Raise (Machine)3 Sets
8-10 Reps
-
1B
Leg Raise (Captain's Chair)4 Sets
10-20 Reps
-
2A
Lat Pulldown (Single Arm)3 Sets
8-10 Reps
-
2B
Bench Press (Barbell)3 Sets
10-12 Reps
-
3A
Pendlay Row3 Sets
6-8 Reps
-
3B
Chest Fly (Dumbbell)3 Sets
10-12 Reps
-
4A
Squat (Barbell)2 Sets
6-8 Reps
-
4B
Shoulder Press (Machine)2 Sets
8-10 Reps
-
Day 5
1A
Lying Side Lateral Raise3 Sets
8-10 Reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)3 Sets
8-10 Reps
-
2A
Crossbody Seated Lateral Raise (Cable)3 Sets
8-10 Reps
-
2B
Pullover (EZ Bar)3 Sets
8-10 Reps
-
3A
Decline Bench Press (Dumbbell)3 Sets
8-10 Reps
-
3B
Leg Raise (Captain's Chair)4 Sets
10-20 Reps
-
4A
Reverse Nordic Curl2 Sets
10-12 Reps
-
4B
Y Raise (Dumbbell)2 Sets
10-12 Reps
-
Day 1
1A
Lean In Lateral Raise (Cable)4 Sets
8-10 Reps
-
1B
Incline Bench Press (Barbell)4 Sets
6-8 Reps
-
2A
Chest Supported Lateral Raise (Dumbbell)3 Sets
8-10 Reps
-
2B
Cable Crossover Ladder3 Sets
8-10 Reps
-
3A
Pull-Up (Ring)4 Sets
8-10 Reps
-
3B
Cable Crunch4 Sets
8-10 Reps
-
4A
Sissy Squat2 Sets
8-10 Reps
-
4B
Rear Delt Fly (Cable)2 Sets
10-12 Reps
-
Day 2
1A
Bayesian Curl2 Sets
10-12 Reps
-
1B
Tricep Extension (Cable - Rope)3 Sets
10-12 Reps
-
2A
Bicep Curl (Barbell)3 Sets
12-15 Reps
-
2B
Skull Crusher (Dumbbell)2 Sets
12-15 Reps
-
3A
Eugene Extension2 Sets
8-10 Reps
-
3B
Leg Curl2 Sets
10-12 Reps
-
4A
Squat (Smith Machine)2 Sets
6-8 Reps
-
4B
Calf Extension2 Sets
6-8 Reps
-
Day 4
1A
Bicep Curl (Cable - EZ Bar)2 Sets
12-15 Reps
-
1B
Tricep Extension (Cable - Rope)3 Sets
12-15 Reps
-
2A
Preacher Curl (Machine)3 Sets
8-10 Reps
-
2B
Tricep kickback (Cable)3 Sets
8-10 Reps
-
3A
Reverse Eugene Extension2 Sets
8-10 Reps
-
3B
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
-
4A
Split Squat (Dumbbell)2 Sets
8-10 Reps
-
4B
Calf Extension2 Sets
10-12 Reps
-