Program Description
Compound movements: double progression Isolations: dynamic double progression/same reps with cheating and partials/do it again but more
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMay 10, 2025 04:46
- Last EditedMay 10, 2025 05:26
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-8 reps
-
2A
Larsen Press (Barbell)
3
6-8 reps
-
2B
T-Bar Row
3
6-8 reps
-
3A
Upright Row (Barbell)
3
6-8 reps
-
3B
Cable Crossover
3
10-15 reps
-
4A
Lu Raise
3
10-12 reps
-
4B
Kelso Shrug
3
6-8 reps
-
5A
Towel Pull Up
3
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Leg Curl
3
10-15 reps
-
2A
Safety Bar Squat
3
6-8 reps
-
2B
Good Morning
3
6-8 reps
-
3A
Leg Press
3
10-12 reps
-
3B
Reverse Hyperextension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
High ROM Leg Raise
3
6-8 reps
-
5A
Seated Calf Raise
3
10-12 reps
-
5B
Pallof Press
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Behind The Neck Shoulder Press
3
6-8 reps
-
1B
Yates Row
3
6-8 reps
-
2A
Seated Military Press (Barbell)
3
6-8 reps
-
2B
Kroc Row
3
6-8 reps
-
3A
Chest Press (Machine)
3
10-12 reps
-
3B
Seated Row (Cable)
3
10-12 reps
-
4A
One Arm Lateral Raise (Cable)
3
10-12 reps
-
4B
Trap Bar Power Shrug
3
6-8 reps
-
5A
Lu Raise
3
10-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clown Curl
3
10-12 reps
-
1B
French Press
3
6-8 reps
-
2A
Preacher Curl (EZ Bar)
3
8-10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Hammer Curl
3
6-8 reps
-
3B
Neck Curl (Cable)
3
15-20 reps
-
4A
Neck Extension (cable)
3
15-20 reps
-
4B
Barbell Behind The Back Curls
3
10-15 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Concentration Wrist Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Hack Squat
3
6-8 reps
-
2A
Safety Bar Good Morning
3
6-8 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Reverse Hyperextension
3
8-10 reps
-
3B
Neck Flexion
3
15-20 reps
-
4A
Calf Raise (Leg Press)
3
10-12 reps
-
4B
Ab Rollout
3
-
5A
Pallof Press
3
10-12 reps
-
5B
Seated Calf Raise
3
10-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
1B
Pull-Up (Weighted)3 Sets
6-8 Reps
-
2A
Larsen Press (Barbell)3 Sets
6-8 Reps
-
2B
T-Bar Row3 Sets
6-8 Reps
-
3A
Upright Row (Barbell)3 Sets
6-8 Reps
-
3B
Cable Crossover3 Sets
10-15 Reps
-
4A
Lu Raise3 Sets
10-12 Reps
-
4B
Kelso Shrug3 Sets
6-8 Reps
-
5A
Towel Pull Up3 Sets
-
5B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
Day 2
1A
Clown Curl3 Sets
10-12 Reps
-
1B
French Press3 Sets
6-8 Reps
-
2A
Preacher Curl (EZ Bar)3 Sets
8-10 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3A
Hammer Curl3 Sets
6-8 Reps
-
3B
Neck Curl (Cable)3 Sets
15-20 Reps
-
4A
Neck Extension (cable)3 Sets
15-20 Reps
-
4B
Barbell Behind The Back Curls3 Sets
10-15 Reps
-
5A
Face Pull3 Sets
10-15 Reps
-
5B
Concentration Wrist Curl3 Sets
10-15 Reps
-
Day 3
1A
Front Squat (Barbell)3 Sets
6-8 Reps
-
1B
Leg Curl3 Sets
10-15 Reps
-
2A
Safety Bar Squat3 Sets
6-8 Reps
-
2B
Good Morning3 Sets
6-8 Reps
-
3A
Leg Press3 Sets
10-12 Reps
-
3B
Reverse Hyperextension3 Sets
10-15 Reps
-
4A
Calf Raise (Leg Press)3 Sets
10-12 Reps
-
4B
High ROM Leg Raise3 Sets
6-8 Reps
-
5A
Seated Calf Raise3 Sets
10-12 Reps
-
5B
Pallof Press3 Sets
6-8 Reps
-
Day 4
1A
Seated Behind The Neck Shoulder Press3 Sets
6-8 Reps
-
1B
Yates Row3 Sets
6-8 Reps
-
2A
Seated Military Press (Barbell)3 Sets
6-8 Reps
-
2B
Kroc Row3 Sets
6-8 Reps
-
3A
Chest Press (Machine)3 Sets
10-12 Reps
-
3B
Seated Row (Cable)3 Sets
10-12 Reps
-
4A
One Arm Lateral Raise (Cable)3 Sets
10-12 Reps
-
4B
Trap Bar Power Shrug3 Sets
6-8 Reps
-
5A
Lu Raise3 Sets
10-12 Reps
-
5B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
Day 5
1A
Clown Curl3 Sets
10-12 Reps
-
1B
French Press3 Sets
6-8 Reps
-
2A
Preacher Curl (EZ Bar)3 Sets
8-10 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3A
Hammer Curl3 Sets
6-8 Reps
-
3B
Neck Curl (Cable)3 Sets
15-20 Reps
-
4A
Neck Extension (cable)3 Sets
15-20 Reps
-
4B
Barbell Behind The Back Curls3 Sets
10-15 Reps
-
5A
Face Pull3 Sets
10-15 Reps
-
5B
Concentration Wrist Curl3 Sets
10-15 Reps
-
Day 6
1A
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
1B
Hack Squat3 Sets
6-8 Reps
-
2A
Safety Bar Good Morning3 Sets
6-8 Reps
-
2B
Leg Extension3 Sets
10-15 Reps
-
3A
Reverse Hyperextension3 Sets
8-10 Reps
-
3B
Neck Flexion3 Sets
15-20 Reps
-
4A
Calf Raise (Leg Press)3 Sets
10-12 Reps
-
4B
Ab Rollout3 Sets
-
5A
Pallof Press3 Sets
10-12 Reps
-
5B
Seated Calf Raise3 Sets
10-12 Reps
-