logo
BoostcampPNG

5 DAY BRAIN GREMLIN

by Daniel T.
2 athletes joined

Program Description

BUILD MUSCLE - GENERAL FITNESS

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 23, 2025 11:41
  • Last Edited
    Aug 31, 2025 07:06

Summary

Unlock your potential with the 5 DAY BRAIN GREMLIN program, a comprehensive 12-week training plan designed for serious lifters. This program features five targeted workouts each week, focusing on building strength and muscle across all major muscle groups. With a mix of dumbbell, cable, and barbell exercises, you'll engage in a variety of movements, including chest and arms, legs, and back and shoulders, ensuring balanced development. Get ready to challenge your limits and transform your physique with a structured approach that keeps you motivated and progressing every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Biceps
10.2%
Lats
9.5%
Triceps
8.1%
Quadriceps
8.1%
Front Delts
7.5%
Middle Delts
7.5%
Glutes
5.8%
Hamstrings
5.8%
Calves
5.8%
Chest
5%
Abs
3.9%
Rear Delts
3.7%
Lower Back
3.5%
Forearms
2.9%
Neck
1.9%
Adductors
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Ring Flys
1
AMRAP
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
6-10 reps
-
6
Overhead Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (EZ Bar)
1
2
10-20 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
10-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5A
Standing Calf Raise
3
8-12 reps
-
5B
Tibia Raises
3
AMRAP
-
6
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Pendlay Row
2
5-8 reps
-
4
Lu Raise
2
10-20 reps
-
5
Lat Pulldown (Close Grip)
2
5-8 reps
-
6
Rear Delt Fly (Cable)
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-8 reps
-
3A
Lunge (Bodyweight)
2
10-20 reps
-
3B
Sissy Squat
2
10-20 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
6
Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5-6 reps
6-8 reps
10-20 reps
-
-
-
2
Dip (Weighted)
2
5-8 reps
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Chest Fly (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
TRICEP PRESSDOWN
1
2
6-10 reps
15-20 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
CAMBER BAR BENCH PRESS
2 Sets
8-10 Reps
-
3
Ring Flys
1 Set
AMRAP
-
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
5
Bayesian Curl
2 Sets
6-10 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
10-20 Reps
4-6 Reps
-
-
Day 2
1
Leg Extension
2 Sets
8-12 Reps
-
2
Seated Hamstring Curl
2 Sets
10-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4
Back Extension (Weighted)
2 Sets
6-10 Reps
-
5A
Standing Calf Raise
3 Sets
8-12 Reps
-
5B
Tibia Raises
3 Sets
AMRAP
-
6
Cable Crunch
2 Sets
8-12 Reps
-
Day 3
1
Single Arm Row (Cable)
2 Sets
5-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Pendlay Row
2 Sets
5-8 Reps
-
4
Lu Raise
2 Sets
10-20 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
15-25 Reps
-
Day 4
1
PowerTec Squats
2 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
3A
Lunge (Bodyweight)
2 Sets
10-20 Reps
-
3B
Sissy Squat
2 Sets
10-20 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Neck Curl
2 Sets
10-15 Reps
-
6
Wrist Curls
2 Sets
AMRAP
-
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-6 Reps
6-8 Reps
10-20 Reps
-
-
-
2
Dip (Weighted)
2 Sets
5-8 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
5-8 Reps
-
4
Chest Fly (Cable)
2 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
7
TRICEP PRESSDOWN
1 Set
2 Sets
6-10 Reps
15-20 Reps
-
-