5.0
(1 rating)
Program Description
To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed; no fluff included. Push yourself & reap the rewards of the Forged in Fortitude Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedAug 26, 2025 01:14
- Last EditedAug 27, 2025 08:18
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
5-8 reps
-
6B
Y Raise (Dumbbell)
2
5-8 reps
-
7
Incline Curl (Dumbbell)
3
5-8 reps
-
8A
Tricep Pushdown (Cable)
3
5-8 reps
-
8B
Cable Cross Body Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Cable Rope Seated Crunches
3
8-12 reps
-
6
Calf Raises (Hack Machine)
3
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral Underhand Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Concentration Curl
2
5-8 reps
-
6B
Hammer Preacher Curl
2
5-8 reps
-
7A
DB Wrist Extensions
3
8-12 reps
-
7B
DB Wrist Flexions
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Single Arm Pec Deck
3
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
Weighted Neck Flexions
2
8-12 reps
-
7C
Weighted Neck Extensions
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Cable Seated Fly 3 Sets
5-8 Reps
-
3
Weighted Neutral Grip Pullups3 Sets
5-8 Reps
-
4
T-Bar Row3 Sets
5-8 Reps
-
5
Overhead Press (Barbell)2 Sets
5-8 Reps
-
6A
Pullover (Dumbbell)2 Sets
5-8 Reps
-
6B
Y Raise (Dumbbell)2 Sets
5-8 Reps
-
7
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
8A
Tricep Pushdown (Cable)3 Sets
5-8 Reps
-
8B
Cable Cross Body Curls3 Sets
5-8 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
5-8 Reps
-
3
Seated Hamstring Curl3 Sets
5-8 Reps
-
4
Unilateral Leg Extensions3 Sets
5-8 Reps
-
5
Cable Rope Seated Crunches3 Sets
8-12 Reps
-
6
Calf Raises (Hack Machine)3 Sets
5-8 Reps
-
7A
Weighted Neck Flexions2 Sets
8-12 Reps
-
7B
Weighted Neck Extensions2 Sets
8-12 Reps
-
Day 3
1
Weighted Wide Grip Pullups3 Sets
5-8 Reps
-
2
T-Bar Row3 Sets
5-8 Reps
-
3
Shrug (Barbell)2 Sets
5-8 Reps
-
4
Cable Unilateral Underhand Row2 Sets
5-8 Reps
-
5A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
5B
Pullover (Dumbbell)2 Sets
5-8 Reps
-
6A
Concentration Curl2 Sets
5-8 Reps
-
6B
Hammer Preacher Curl2 Sets
5-8 Reps
-
7A
DB Wrist Extensions3 Sets
8-12 Reps
-
7B
DB Wrist Flexions2 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Single Arm Pec Deck3 Sets
5-8 Reps
-
3
Overhead Press (Barbell)3 Sets
5-8 Reps
-
4
Dip (Weighted)3 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
5-8 Reps
-
5B
One Arm Lateral Raise (Cable)3 Sets
5-8 Reps
-
6A
Single Arm Tricep Extension (Cable)3 Sets
5-8 Reps
-
6B
Single Arm Rear Delt Fly (Cable)3 Sets
5-8 Reps
-
Day 5
1
Deadlift (Barbell)3 Sets
3-6 Reps
-
2
Hack Squat3 Sets
5-8 Reps
-
3
Calf Raises (Hack Machine)3 Sets
5-8 Reps
-
4
Laying Hamstring Curl3 Sets
5-8 Reps
-
5
Unilateral Leg Extensions3 Sets
5-8 Reps
-
6
Weighted Hanging Leg Raises3 Sets
10-15 Reps
-
7A
Bulgarian Split Squat (Dumbbell)2 Sets
5-8 Reps
-
7B
Weighted Neck Flexions2 Sets
8-12 Reps
-
7C
Weighted Neck Extensions2 Sets
8-12 Reps
-