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DC

by Taptap
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Program Description

Get hugeeeee

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 17, 2025 10:33
  • Last Edited
    Oct 18, 2025 05:50

Summary

Unleash your potential with the DC program, a comprehensive 18-week training plan designed for dedicated lifters ready to push their limits. With a rigorous 7-day weekly schedule, you'll engage in a variety of machine and free weight exercises targeting all major muscle groups, ensuring balanced development and strength gains. Each session incorporates Rest Pause techniques to maximize intensity and muscle fatigue, while warm-up sets prepare you for optimal performance. Gear up for a transformative journey that will elevate your fitness game and sculpt your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Lats
13.5%
Biceps
12.7%
Triceps
7.8%
Calves
7.8%
Quadriceps
7.8%
Hamstrings
6.7%
Chest
6%
Front Delts
5.7%
Middle Delts
4.4%
Glutes
3.9%
Forearms
2.6%
Abductors
1.6%
Lower Back
1.3%
Adductors
1.3%
Rear Delts
1.3%
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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
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Overhead Tricep Extension (Cable)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Lying Leg Curl
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Upright Row (Barbell)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Curl (Barbell)
1
10-30 reps
-
2
Bicep Curl (Barbell)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hyperextension
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
11-15 reps
-
2
Shoulder Press (Machine)
1
11-20 reps
-
3
Dip (Weighted)
1
15-30 reps
-
4
Lat Pulldown (Neutral Grip)
1
11-15 reps
-
5
T-Bar Row
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
10-30 reps
-
2
Bicep Curl (Machine)
1
11-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Hip Adductor (Machine)
1
15-30 reps
-
5
Leg Press
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
11-15 reps
-
2
Rear Delt Fly (Machine)
1
11-20 reps
-
3
Tricep Extension (Cable)
1
15-30 reps
-
4
Chin-Up (Weighted)
1
11-15 reps
-
5
Chest Supported Row (Machine)
2
6-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
11-15 Reps
-
2
Shoulder Press (Machine)
1 Set
11-20 Reps
-
3
Overhead Tricep Extension (Cable)
1 Set
15-30 Reps
-
4
Lat Pulldown (Neutral Grip)
1 Set
11-15 Reps
-
5
T-Bar Row
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 2
1
Hammer Curl (Dumbbell)
1 Set
10-30 Reps
-
2
Bicep Curl (Machine)
1 Set
11-15 Reps
-
3
Calf Raise (Leg Press)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
4
Lying Leg Curl
1 Set
15-30 Reps
-
5
Leg Press
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 3
1
Chest Fly (Machine)
1 Set
11-15 Reps
-
2
Upright Row (Barbell)
1 Set
11-20 Reps
-
3
Tricep Extension (Cable)
1 Set
15-30 Reps
-
4
Chin-Up (Weighted)
1 Set
11-15 Reps
-
5
Chest Supported Row (Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 4
1
Reverse Curl (Barbell)
1 Set
10-30 Reps
-
2
Bicep Curl (Barbell)
1 Set
11-15 Reps
-
3
Calf Raise (Leg Press)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
4
Hyperextension
1 Set
15-30 Reps
-
5
Leg Press
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 5
1
Chest Press (Machine)
1 Set
11-15 Reps
-
2
Shoulder Press (Machine)
1 Set
11-20 Reps
-
3
Dip (Weighted)
1 Set
15-30 Reps
-
4
Lat Pulldown (Neutral Grip)
1 Set
11-15 Reps
-
5
T-Bar Row
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 6
1
Hammer Curl (Dumbbell)
1 Set
10-30 Reps
-
2
Bicep Curl (Machine)
1 Set
11-15 Reps
-
3
Calf Raise (Leg Press)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
4
Hip Adductor (Machine)
1 Set
15-30 Reps
-
5
Leg Press
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 7
1
Chest Fly (Machine)
1 Set
11-15 Reps
-
2
Rear Delt Fly (Machine)
1 Set
11-20 Reps
-
3
Tricep Extension (Cable)
1 Set
15-30 Reps
-
4
Chin-Up (Weighted)
1 Set
11-15 Reps
-
5
Chest Supported Row (Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-