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Big muscle groups

by Ron
1 athletes joined

Program Description

Basically just to crush big muscle groups on different days

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 10, 2025 02:06
  • Last Edited
    Jul 11, 2025 01:12

Summary

Unlock your potential with the "Big Muscle Groups" program, an intensive 18-week journey designed for serious lifters ready to build strength and size. Commit to four days a week of targeted workouts that engage major muscle groups, utilizing a mix of dumbbells and machines to maximize your gains. Each session is crafted to challenge your limits, featuring exercises like the Incline Bench Press and Lateral Raise, ensuring balanced development across your chest, shoulders, and back. Get ready to transform your physique and elevate your performance!
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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
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Machine)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Bench Press (Barbell)
3
10 reps
-
7
Incline Chest Fly (Dumbbell)
3
10 reps
-
8
Incline Bench Press (Barbell)
3
10 reps
-
9
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Hammer Curl
1
-
4
Alternating Dumbbell Curl
1
-
5
Tricep Pushdown (Cable)
1
-
6
Hammer Curl (Cable)
1
-
7
Pinwheel Curl
1
-
8
21s (EZ Bar)
1
-
9
Tricep Kickback
1
-
10
Curl Up/Hammer Down
1
-
11
4x4 Bicep Curl
1
-
12
Concentration Curl
1
-
13
Tricep Extension (Machine)
1
-
14
Crouching Cohen Bicep Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
-
2
Leg Extension
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Sissy Squat
1
-
5
Goblet Squat
1
-
6
Straight Leg Calf Raise
1
-
7
Leg Press
1
-
8
Sumo Deadlift (Dumbbell)
1
-
9
Hamstring Curl
1
-
10
Step-Up (Weighted)
1
-
11
Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Rear Delt Fly (Machine)
1
-
5
Seated Row (Machine)
1
-
6
Seated Wide-Grip Row (Cable)
1
-
7
Shrug (Dumbbell)
1
-
8
Face Pull
1
-
9
T-Bar Row
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Upright Row (Dumbbell)
1
-
12
Front Raise
1
-
13
Shoulder Press (Machine)
1
-
14
Lat Pulldown (Close Grip)
1
-
15
Wide Grip Lat Pulldown
1
-
16
Rear Delt Fly (Machine)
1
-
17
Seated Row (Machine)
1
-
18
Seated Wide-Grip Row (Cable)
1
-
19
Standing Shoulder Press (Dumbbell)
1
-
20
Overhead Press (Barbell)
1
-
21
Arnold Press
1
-
22
Rear Delt Fly (Dumbbell)
1
-
Week 1
1 / 18 Weeks
Day 3
1
Seated Calf Raise
1 Set
-
2
Leg Extension
1 Set
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Sissy Squat
1 Set
-
5
Goblet Squat
1 Set
-
6
Straight Leg Calf Raise
1 Set
-
7
Leg Press
1 Set
-
8
Sumo Deadlift (Dumbbell)
1 Set
-
9
Hamstring Curl
1 Set
-
10
Step-Up (Weighted)
1 Set
-
11
Squat (Barbell)
1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Fly (Machine)
3 Sets
10 Reps
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Incline Chest Press (Machine)
3 Sets
10 Reps
-
6
Bench Press (Barbell)
3 Sets
10 Reps
-
7
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
8
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
9
Chest Fly (Cable)
3 Sets
10 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
1 Set
-
2
Tricep Extension (Cable)
1 Set
-
3
Hammer Curl
1 Set
-
4
Alternating Dumbbell Curl
1 Set
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Hammer Curl (Cable)
1 Set
-
7
Pinwheel Curl
1 Set
-
8
21s (EZ Bar)
1 Set
-
9
Tricep Kickback
1 Set
-
10
Curl Up/Hammer Down
1 Set
-
11
4x4 Bicep Curl
1 Set
-
12
Concentration Curl
1 Set
-
13
Tricep Extension (Machine)
1 Set
-
14
Crouching Cohen Bicep Curl
1 Set
-
Day 4
1
Upright Row (Dumbbell)
1 Set
-
2
Lat Pulldown (Close Grip)
1 Set
-
3
Wide Grip Lat Pulldown
1 Set
-
4
Rear Delt Fly (Machine)
1 Set
-
5
Seated Row (Machine)
1 Set
-
6
Seated Wide-Grip Row (Cable)
1 Set
-
7
Shrug (Dumbbell)
1 Set
-
8
Face Pull
1 Set
-
9
T-Bar Row
1 Set
-
10
Lateral Raise (Dumbbell)
1 Set
-
11
Upright Row (Dumbbell)
1 Set
-
12
Front Raise
1 Set
-
13
Shoulder Press (Machine)
1 Set
-
14
Lat Pulldown (Close Grip)
1 Set
-
15
Wide Grip Lat Pulldown
1 Set
-
16
Rear Delt Fly (Machine)
1 Set
-
17
Seated Row (Machine)
1 Set
-
18
Seated Wide-Grip Row (Cable)
1 Set
-
19
Standing Shoulder Press (Dumbbell)
1 Set
-
20
Overhead Press (Barbell)
1 Set
-
21
Arnold Press
1 Set
-
22
Rear Delt Fly (Dumbbell)
1 Set
-