Program Description
To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed, each muscle group being targeted 2x per week; no fluff included. Push yourself & reap the rewards of the Iron Oath Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedApr 28, 2025 07:06
- Last EditedMay 04, 2025 10:47
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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
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Seated Row (Cable)
4
5-8 reps
-
4
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
5
Cable Lat Humeral ADduction
1
8-12 reps
-
6
Face Away Cable Curl
3
5-8 reps
-
7
Preacher Curl (Dumbbell)
2
5-8 reps
-
8
Hammer Preacher Curl
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Single Arm Pec Deck
3
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5
Cable SA Low-High Crossover
1
6-10 reps
-
6A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
6B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7A
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
7B
Single Arm Pushdown
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
4
SL Leg Extensions
2
5-8 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Calf Raises (On Leg Press Machine)
3
8-12 reps
-
7
Weighted Hanging Leg Raises
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9A
Kelso Shrug
3
6-10 reps
-
9B
Weighted Neck Flexions/Extensions
3
10-15 reps
-
9C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
3
Chest Supported Row (Machine)
4
5-8 reps
-
4A
Pullover (Dumbbell)
3
6-10 reps
-
4B
Y Raise (Dumbbell)
3
6-10 reps
-
5
Cable Cross-Body Lat Pull-Arounds
1
6-10 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Concentration Curl
2
5-8 reps
-
8A
Hammer Curl (Dumbbell)
2
5-8 reps
-
8B
DB Wrist Extensions
3
10-15 reps
-
8C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Cable SA Low-High Crossover
3
6-10 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
One Arm Lateral Raise (Cable)
3
6-10 reps
-
5B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Smith Machine Shrugs
3
6-10 reps
-
6
Seated Cable Crunch
3
8-12 reps
-
7A
Weighted Neck Flexions/Extensions
3
10-15 reps
-
7B
DB Cross Body Hammer Curls
3
5-8 reps
-
7C
DB Wrist Extensions
3
10-15 reps
-
7D
Plate Radial/Ulnar Deviations
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Warm Up1 Set
1 Reps
-
2
Weighted Wide Grip Pullups4 Sets
5-8 Reps
-
3
Seated Row (Cable)4 Sets
5-8 Reps
-
4
Cable SA Underhand Lat Pulldown3 Sets
6-10 Reps
-
5
Cable Lat Humeral ADduction 1 Set
8-12 Reps
-
6
Face Away Cable Curl3 Sets
5-8 Reps
-
7
Preacher Curl (Dumbbell)2 Sets
5-8 Reps
-
8
Hammer Preacher Curl2 Sets
5-8 Reps
-
Day 2
1
Warm Up1 Set
1 Reps
-
2
Incline Chest Press (Machine)4 Sets
5-8 Reps
-
3
Single Arm Pec Deck3 Sets
6-10 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
5-8 Reps
-
5
Cable SA Low-High Crossover 1 Set
6-10 Reps
-
6A
One Arm Lateral Raise (Cable)3 Sets
6-10 Reps
-
6B
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
-
7A
Single Arm Rear Delt Fly (Cable)3 Sets
6-10 Reps
-
7B
Single Arm Pushdown3 Sets
6-10 Reps
-
Day 3
1
Warm Up1 Set
1 Reps
-
2
Squat (Barbell)3 Sets
4-6 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
5-8 Reps
-
4
SL Leg Extensions2 Sets
5-8 Reps
-
5
Seated Hamstring Curl3 Sets
6-10 Reps
-
6
Calf Raises (On Leg Press Machine)3 Sets
8-12 Reps
-
7
Weighted Hanging Leg Raises3 Sets
10-15 Reps
-
8
Decline Sit Up (Weighted)3 Sets
10-15 Reps
-
9A
Kelso Shrug3 Sets
6-10 Reps
-
9B
Weighted Neck Flexions/Extensions3 Sets
10-15 Reps
-
9C
Weighted Neck Lat Flexions2 Sets
10-15 Reps
-
Day 4
1
Warm Up1 Set
1 Reps
-
2
Pull-Up (Neutral Grip, Weighted)4 Sets
5-8 Reps
-
3
Chest Supported Row (Machine)4 Sets
5-8 Reps
-
4A
Pullover (Dumbbell)3 Sets
6-10 Reps
-
4B
Y Raise (Dumbbell)3 Sets
6-10 Reps
-
5
Cable Cross-Body Lat Pull-Arounds 1 Set
6-10 Reps
-
6
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
7
Concentration Curl2 Sets
5-8 Reps
-
8A
Hammer Curl (Dumbbell)2 Sets
5-8 Reps
-
8B
DB Wrist Extensions3 Sets
10-15 Reps
-
8C
Plate Radial/Ulnar Deviations2 Sets
10-15 Reps
-
Day 5
1
Warm Up1 Set
1 Reps
-
2
Incline Bench Press (Barbell)4 Sets
5-8 Reps
-
3
Cable SA Low-High Crossover 3 Sets
6-10 Reps
-
4
Dip (Weighted)3 Sets
5-8 Reps
-
5A
One Arm Lateral Raise (Cable)3 Sets
6-10 Reps
-
5B
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
-
6
Single Arm Pushdown3 Sets
6-10 Reps
-
Day 6
1
Warm Up1 Set
1 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Seated Hamstring Curl3 Sets
5-8 Reps
-
4
SL Leg Extensions3 Sets
6-10 Reps
-
5
Smith Machine Shrugs 3 Sets
6-10 Reps
-
6
Seated Cable Crunch3 Sets
8-12 Reps
-
7A
Weighted Neck Flexions/Extensions3 Sets
10-15 Reps
-
7B
DB Cross Body Hammer Curls3 Sets
5-8 Reps
-
7C
DB Wrist Extensions3 Sets
10-15 Reps
-
7D
Plate Radial/Ulnar Deviations3 Sets
10-15 Reps
-