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The Iron Oath Program

by Diego M.
3 athletes joined

Program Description

To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed, each muscle group being targeted atleast 2x per week; no fluff included. Push yourself & reap the rewards of the Iron Oath Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 11:47
  • Last Edited
    Jul 03, 2025 08:39

Summary

Embark on a transformative 16-week journey with The Iron Oath Program, designed for dedicated lifters ready to elevate their strength and physique. This intense, six-day-per-week regimen focuses on major muscle groups, incorporating a variety of exercises including weighted pull-ups, incline presses, and targeted supersets to maximize muscle engagement. With a full gym setup, you'll push your limits and build a powerful, balanced body. Commit to the oath, and watch your strength and confidence soar!
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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
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
DB Wrist Extensions
3
8-12 reps
-
5B
DB Wrist Flexions
3
8-12 reps
-
5C
Alternating Cross-Body Curls
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Rope Seated Crunches
4
8-12 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Bar Lat Pulldowns
3
6-10 reps
-
2
Cable V-Bar Seated Rows
4
6-10 reps
-
3
Cable Cross-Body Lat Pull-Arounds
3
8-12 reps
-
4
Behind The Neck Pullups
1
AMRAP
-
5A
Face Away Cable Curl
3
8-12 reps
-
5B
Cable Cross Body Curls
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
2
6-10 reps
-
6B
Kelso Shrug
2
8-12 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
3
8-12 reps
-
7C
Alternating Dumbbell Curl
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Smith Machine Overhead Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Weighted Hanging Leg Raises
4
10-15 reps
-
6A
Weighted Neck Flexions
3
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Weighted Wide Grip Pullups
4 Sets
6-10 Reps
-
2
Cable V-Bar Seated Rows
4 Sets
6-10 Reps
-
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3B
Kelso Shrug
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
5A
DB Wrist Extensions
3 Sets
8-12 Reps
-
5B
DB Wrist Flexions
3 Sets
8-12 Reps
-
5C
Alternating Cross-Body Curls
3 Sets
6-10 Reps
-
Day 2
1
Incline Chest Press (Machine)
4 Sets
5-8 Reps
-
2
High Incline Chest/Shoulder Press
3 Sets
5-8 Reps
-
3
Single Arm Pec Deck
3 Sets
8-12 Reps
-
4
Chest Dips
2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3
Seated Hamstring Curl
3 Sets
6-10 Reps
-
4
Standing Calf Raise
3 Sets
10-15 Reps
-
5
Cable Rope Seated Crunches
4 Sets
8-12 Reps
-
6A
Weighted Neck Flexions
3 Sets
10-15 Reps
-
6B
Weighted Neck Extensions
2 Sets
10-15 Reps
-
6C
Weighted Neck Lat Flexions
2 Sets
10-15 Reps
-
Day 4
1
V-Bar Lat Pulldowns
3 Sets
6-10 Reps
-
2
Cable V-Bar Seated Rows
4 Sets
6-10 Reps
-
3
Cable Cross-Body Lat Pull-Arounds
3 Sets
8-12 Reps
-
4
Behind The Neck Pullups
1 Set
AMRAP
-
5A
Face Away Cable Curl
3 Sets
8-12 Reps
-
5B
Cable Cross Body Curls
3 Sets
8-12 Reps
-
6A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
6B
Kelso Shrug
2 Sets
8-12 Reps
-
7A
DB Wrist Extensions
3 Sets
8-12 Reps
-
7B
DB Wrist Flexions
3 Sets
8-12 Reps
-
7C
Alternating Dumbbell Curl
1 Set
6-10 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
5-8 Reps
-
2
Smith Machine Overhead Press
3 Sets
5-8 Reps
-
3
Single Arm Pec Deck
3 Sets
8-12 Reps
-
4
Chest Dips
2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Cable Unilateral Tricep Pushdowns
3 Sets
6-10 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
SL Leg Extensions
3 Sets
6-10 Reps
-
3
Seated Hamstring Curl
3 Sets
6-10 Reps
-
4
Standing Calf Raise
3 Sets
10-15 Reps
-
5
Weighted Hanging Leg Raises
4 Sets
10-15 Reps
-
6A
Weighted Neck Flexions
3 Sets
10-15 Reps
-
6B
Weighted Neck Extensions
2 Sets
10-15 Reps
-
6C
Weighted Neck Lat Flexions
2 Sets
10-15 Reps
-