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Lock in v2

by never juss

Program Description

Иии

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 30, 2025 09:55
  • Last Edited
    Aug 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!
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4.8 Stars with 10, 000+ Ratings
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
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 Curls
3 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-Up
3 Sets
-
4
Lat Prayer
3 Sets
-
5
Hip Extension
3 Sets
-
6
Hammer Curl
3 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 Press
3 Sets
-
3
Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Hip Extension
3 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 Row
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Bicep Curl (Barbell)
3 Sets
-