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Ivysaur Intermediate

by Kunal Satpute
15 athletes joined

Program Description

Strength gain

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 02, 2024 08:36
  • Last Edited
    Jun 18, 2025 11:34

Summary

**Ivysaur Intermediate** is a comprehensive 12-week program designed for lifters ready to elevate their strength and conditioning. With five training days each week, you'll tackle a variety of compound and isolation exercises, including Deadlifts, Pull-Ups, and Barbell Rows, to build muscle and enhance your overall fitness. This program emphasizes progressive overload and proper form, ensuring you maximize gains while minimizing injury risk. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Barbell Row
3
4 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Barbell Row
5
4 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Barbell Row
3
4 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Barbell Row
5
4 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Barbell Row
3
4 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Barbell Row
5
4 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Barbell Row
3
4 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Barbell Row
5
4 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Single Arm Overhead Tricep Extension
4
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Cable)
5
12 reps
-
4
Single Arm Overhead Tricep Extension
5
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Single Arm Overhead Tricep Extension
4
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Cable)
5
12 reps
-
4
Single Arm Overhead Tricep Extension
5
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Single Arm Overhead Tricep Extension
4
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Cable)
5
12 reps
-
4
Single Arm Overhead Tricep Extension
5
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Single Arm Overhead Tricep Extension
4
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Incline Bench Press (Dumbbell)
5
8 reps
-
3
Chest Fly (Cable)
5
12 reps
-
4
Single Arm Overhead Tricep Extension
5
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
6
Neck Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Overhead Press (Barbell)
5
8 reps
-
3
Rear Delt Fly (Dumbbell)
5
12 reps
-
4
Standing Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Overhead Press (Barbell)
5
8 reps
-
3
Rear Delt Fly (Dumbbell)
5
12 reps
-
4
Standing Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Overhead Press (Barbell)
5
8 reps
-
3
Rear Delt Fly (Dumbbell)
5
12 reps
-
4
Standing Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
-
2
Overhead Press (Barbell)
5
8 reps
-
3
Rear Delt Fly (Dumbbell)
5
12 reps
-
4
Standing Calf Raise
5
12 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Wrist Curls
3
15 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Barbell Row
5
8 reps
-
4
Incline Bench Press (Dumbbell)
5
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Barbell Row
5
8 reps
-
4
Incline Bench Press (Dumbbell)
5
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Barbell Row
5
8 reps
-
4
Incline Bench Press (Dumbbell)
5
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Incline Bench Press (Dumbbell)
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Barbell Row
5
8 reps
-
4
Incline Bench Press (Dumbbell)
5
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
4 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
4 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
-
2
Overhead Press (Barbell)
5
4 reps
-
3
Standing Calf Raise
5
12 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
4 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
4 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
-
2
Overhead Press (Barbell)
5
4 reps
-
3
Standing Calf Raise
5
12 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
4 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
4 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
-
2
Overhead Press (Barbell)
5
4 reps
-
3
Standing Calf Raise
5
12 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
4 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
4 reps
-
3
Standing Calf Raise
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
-
2
Overhead Press (Barbell)
5
4 reps
-
3
Standing Calf Raise
5
12 reps
-
4
Bicep Curl (EZ Bar)
5
12 reps
-
5
Neck Curl
2
20 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
7
Cable Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
4 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Barbell Row
3 Sets
4 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
-
6
Neck Curl
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Wrist Curls
3 Sets
15 Reps
-
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
4 Reps
-
3
Standing Calf Raise
3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Neck Curl
2 Sets
20 Reps
-
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-