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EL MERO MERO

by Quinton H.

Program Description

Ne strongman

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2024 09:20
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unlock your potential with EL MERO MERO, a comprehensive 16-week program designed for serious lifters looking to elevate their strength game. Committing to five days a week, you'll engage in a balanced mix of barbell, dumbbell, and machine exercises targeting all major muscle groups, ensuring a well-rounded physique. With a focus on progressive overload and technique refinement, this program will help you build muscle, enhance endurance, and boost overall performance. Get ready to transform your workouts and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Machine)
1
-
5
Close Grip Bench Press (Smith Machine)
1
-
6
Dip (Weighted)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Machine)
1
-
5
Close Grip Bench Press (Smith Machine)
1
-
6
Dip (Weighted)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Machine)
1
-
5
Close Grip Bench Press (Smith Machine)
1
-
6
Dip (Weighted)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Machine)
1
-
5
Close Grip Bench Press (Smith Machine)
1
-
6
Dip (Weighted)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Machine)
1
-
5
Close Grip Bench Press (Smith Machine)
1
-
6
Dip (Weighted)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
-
3
Decline Bench Press (Barbell)
1
-
4
Chest Fly (Machine)
1
-
5
Close Grip Bench Press (Smith Machine)
1
-
6
Dip (Weighted)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
T-Bar Row
1
-
4
Dumbbell Row
1
-
5
Shrug (Trap Bar)
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
T-Bar Row
1
-
4
Dumbbell Row
1
-
5
Shrug (Trap Bar)
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
T-Bar Row
1
-
4
Dumbbell Row
1
-
5
Shrug (Trap Bar)
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
T-Bar Row
1
-
4
Dumbbell Row
1
-
5
Shrug (Trap Bar)
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
T-Bar Row
1
-
4
Dumbbell Row
1
-
5
Shrug (Trap Bar)
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Bent Over Row (Barbell)
1
-
3
T-Bar Row
1
-
4
Dumbbell Row
1
-
5
Shrug (Trap Bar)
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Front Squat (Barbell)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Front Raise
1
-
3
Arnold Press
1
-
4
Rear Delt Row
1
-
5
Lying Side Lateral Raise
1
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
French Press
1
-
8
Tricep Rope Push Down (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Front Raise
1
-
3
Arnold Press
1
-
4
Rear Delt Row
1
-
5
Lying Side Lateral Raise
1
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
French Press
1
-
8
Tricep Rope Push Down (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Front Raise
1
-
3
Arnold Press
1
-
4
Rear Delt Row
1
-
5
Lying Side Lateral Raise
1
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
French Press
1
-
8
Tricep Rope Push Down (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Front Raise
1
-
3
Arnold Press
1
-
4
Rear Delt Row
1
-
5
Lying Side Lateral Raise
1
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
French Press
1
-
8
Tricep Rope Push Down (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Front Raise
1
-
3
Arnold Press
1
-
4
Rear Delt Row
1
-
5
Lying Side Lateral Raise
1
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
French Press
1
-
8
Tricep Rope Push Down (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
-
2
Front Raise
1
-
3
Arnold Press
1
-
4
Rear Delt Row
1
-
5
Lying Side Lateral Raise
1
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
French Press
1
-
8
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
-
2
Leg Curl
1
-
3
Leg Press
1
-
4
Hack Squat
1
-
5
Hamstring Curl
1
-
6
Hammer Curl
1
-
7
Spider Curl
1
-
8
21s (EZ Bar)
1
-
9
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
-
2
Leg Curl
1
-
3
Leg Press
1
-
4
Hack Squat
1
-
5
Hamstring Curl
1
-
6
Hammer Curl
1
-
7
Spider Curl
1
-
8
21s (EZ Bar)
1
-
9
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
-
2
Leg Curl
1
-
3
Leg Press
1
-
4
Hack Squat
1
-
5
Hamstring Curl
1
-
6
Hammer Curl
1
-
7
Spider Curl
1
-
8
21s (EZ Bar)
1
-
9
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
-
2
Leg Curl
1
-
3
Leg Press
1
-
4
Hack Squat
1
-
5
Hamstring Curl
1
-
6
Hammer Curl
1
-
7
Spider Curl
1
-
8
21s (EZ Bar)
1
-
9
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
-
2
Leg Curl
1
-
3
Leg Press
1
-
4
Hack Squat
1
-
5
Hamstring Curl
1
-
6
Hammer Curl
1
-
7
Spider Curl
1
-
8
21s (EZ Bar)
1
-
9
Seated Dumbbell Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
-
2
Leg Curl
1
-
3
Leg Press
1
-
4
Hack Squat
1
-
5
Hamstring Curl
1
-
6
Hammer Curl
1
-
7
Spider Curl
1
-
8
21s (EZ Bar)
1
-
9
Seated Dumbbell Curl
1
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Close Grip Bench Press (Smith Machine)
2 Sets
15 Reps
-
6
Dip (Weighted)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
14 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
2 Sets
12 Reps
-
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
-
-
5
Leg Extension
3 Sets
15 Reps
-
Day 3
1
Lat Pulldown
2 Sets
15 Reps
-
2
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
3
T-Bar Row
2 Sets
1 Set
10 Reps
8 Reps
-
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Shrug (Trap Bar)
3 Sets
8 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-
7
Hammer Curl
2 Sets
1 Set
12 Reps
15 Reps
-
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Hack Squat
2 Sets
12 Reps
-
5
Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
6
Hammer Curl
1 Set
1 Set
10 Reps
12 Reps
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-
7
Spider Curl
2 Sets
15 Reps
-
8
21s (EZ Bar)
3 Sets
21 Reps
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9
Seated Dumbbell Curl
3 Sets
15 Reps
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Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
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-
-
2
Front Raise
2 Sets
12 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Rear Delt Row
2 Sets
12 Reps
-
5
Lying Side Lateral Raise
2 Sets
12 Reps
-
6
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
15 Reps
12 Reps
-
-
7
French Press
3 Sets
12 Reps
-
8
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
12 Reps
15 Reps
10000 Reps
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-
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