Program Description
Иии
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedJul 30, 2025 09:55
- Last EditedJul 31, 2025 01:23
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Skull Crusher (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Wide Grip Pull-Up
3
-
4
Lat Prayer
3
-
5
Hip Extension
3
-
6
Hammer Curl
3
-
7
Bicep Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Dip (Machine)
3
-
3
Skull Crusher (Dumbbell)
3
-
4
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
5
Wrist Curls
3
15 reps
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Leg Press
3
-
3
Leg Curl
3
-
4
Leg Extension
3
-
5
Hip Extension
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Rear Delt Row
3
-
5
Hammer Curl
3
-
6
Bicep Curl (Barbell)
3
-
Week 1
1 / 18 Weeks
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
-
2
Seated Dip (Machine)3 Sets
-
3
Skull Crusher (Dumbbell)3 Sets
-
4
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
-
5
Wrist Curls3 Sets
15 Reps
-
6
Abs Crunch (Machine)3 Sets
-
Day 2
1
Pull-Up (Weighted)3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Wide Grip Pull-Up3 Sets
-
4
Lat Prayer3 Sets
-
5
Hip Extension3 Sets
-
6
Hammer Curl3 Sets
-
7
Bicep Curl (Barbell)3 Sets
-
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Chest Fly (Machine)3 Sets
-
3
Chest Press (Machine)3 Sets
-
4
Tricep Rope Push Down (Cable)3 Sets
-
5
Skull Crusher (Dumbbell)3 Sets
-
6
Abs Crunch (Machine)3 Sets
-
Day 4
1
Pull-Up (Weighted)3 Sets
-
2
Leg Press3 Sets
-
3
Leg Curl3 Sets
-
4
Leg Extension3 Sets
-
5
Hip Extension3 Sets
-
Day 5
1
Pull-Up (Weighted)3 Sets
-
2
Seated Shoulder Press (Dumbbell)3 Sets
-
3
Lateral Raise (Dumbbell)4 Sets
-
4
Rear Delt Row3 Sets
-
5
Hammer Curl3 Sets
-
6
Bicep Curl (Barbell)3 Sets
-