Program Description
Иии
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedJul 30, 2025 09:55
- Last EditedAug 03, 2025 03:24
Summary
Unlock your strength with the **Lock in v2** program, a comprehensive 18-week training plan designed for serious lifters. Committing five days a week, you’ll engage in targeted workouts that focus on building muscle and enhancing performance through a variety of exercises, including bench presses, pull-ups, and skull crushers. Each session is crafted to maximize your gains, ensuring you develop both upper body strength and core stability. Get ready to push your limits and achieve your fitness goals with a structured approach that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Biceps
12.6%
Lats
11.7%
Upper Back
11.3%
Chest
9.6%
Front Delts
7.5%
Forearms
6.7%
Glutes
5%
Middle Delts
4.9%
Abs
4.2%
Quadriceps
4.2%
Hamstrings
3.3%
Rear Delts
2.6%
Lower Back
2.5%
Abductors
0.4%
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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
-