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The Realminist

by Dan Mpoyi

Program Description

**The Realminist** is a comprehensive 16-week workout program designed to build strength and muscle through a structured approach to resistance training. With 64 sessions spread across the duration, this program incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal results. Each session includes detailed instructions and video demonstrations for exercises like Weighted Pull-Ups, Hack Squats, and more, making it easy to follow along and stay motivated. Join the journey to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 10, 2025 03:13
  • Last Edited
    Jan 27, 2026 06:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Biceps
12.7%
Upper Back
11.6%
Front Delts
10.2%
Chest
8.8%
Lats
7.7%
Hamstrings
6%
Middle Delts
5.4%
Rear Delts
5.4%
Glutes
4.7%
Forearms
4.4%
Quadriceps
3.9%
Lower Back
3.6%
Abs
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Back Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Back Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Back Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Back Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Back Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Back Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Back Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Cable)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Reverse Pec Deck
2
12-15 reps
-
7
Lying Leg Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
6-10 reps
-
5
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
6-10 reps
-
5
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
6-10 reps
-
5
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
6-10 reps
-
5
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
6-10 reps
-
5
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
6-10 reps
-
5
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
6-10 reps
-
5
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Tricep Pushdown (Cable)
2
6-10 reps
-
5
Lateral Raise (Cable)
2
6-10 reps
-
6
Hack Squat
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Back Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Back Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Back Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Back Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Back Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Back Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Back Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
-
2
Bicep Curl (Cable)
2
6-10 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Lying Leg Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Hack Squat
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Hack Squat
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Hack Squat
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Hack Squat
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Hack Squat
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Hack Squat
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Hack Squat
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Hack Squat
2
6-10 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
6-10 Reps
-
5
Hack Squat
2 Sets
6-10 Reps
-
Day 4
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
5
Hack Squat
2 Sets
6-10 Reps
-
Day 3
1
Dip (Weighted)
2 Sets
5-8 Reps
-
2
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
5
Reverse Pec Deck
2 Sets
8-12 Reps
-
6
Back Extension
2 Sets
10-15 Reps
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
-
2
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
3
Dip (Weighted)
2 Sets
8-12 Reps
-
4
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Back Extension
2 Sets
10-15 Reps
-