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Revenge

by Ashish K.
2 athletes joined

Program Description

Unleash your potential with the 18-week "Revenge" program, designed for intermediate lifters ready to build serious muscle and strength. Committing to four intense sessions per week, each lasting 120 minutes, you'll tackle a variety of workouts that challenge your limits and ignite your progress. With a full gym at your disposal, you'll engage in dynamic exercises that sculpt your physique and boost your power. Get ready to transform your training and reclaim your strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 04, 2026 07:32
  • Last Edited
    Apr 04, 2026 03:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Triceps
10.7%
Front Delts
9.7%
Quadriceps
8.6%
Hamstrings
7.9%
Chest
6.9%
Lats
6.9%
Biceps
6.7%
Glutes
6.7%
Rear Delts
5.8%
Middle Delts
5.4%
Abs
3.2%
Calves
3%
Forearms
2.4%
Adductors
1.5%
Lower Back
1.3%
Abductors
0.9%
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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)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Pec Deck (Machine)
3
-
5
Push Up
2
20 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
4
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Straight Arm Pulldown
3
15 reps
-
7
Shrug (Barbell)
4
12 reps
-
8
Face Pull
3
20 reps
-
9
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Front Raise
2
25 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
15 reps
-
9
Skull Crusher (Barbell)
2
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Push Up
1 Set
1 Set
20 Reps
20 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Hammer Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
8
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Front Raise
1 Set
1 Set
25 Reps
25 Reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Skull Crusher (Barbell)
1 Set
1 Set
20 Reps
20 Reps
-
-