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Torso Limbs 2025-2026

by KZISIM

Program Description

Upper Lower x2 hehe xD

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 12, 2025 07:00
  • Last Edited
    Jun 18, 2025 11:22

Summary

Unleash your potential with the Torso Limbs 2025-2026 program, a comprehensive 16-week journey designed for those ready to sculpt and strengthen their upper body and limbs. This 4-day-a-week program combines targeted exercises like cable lateral raises and weighted pull-ups, ensuring you build muscle and enhance endurance effectively. Each session is structured with supersets to maximize your time and results, making every rep count. Get ready to elevate your training and achieve the physique you've always desired!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
2A
T-Bar Row
3 Sets
8-12 Reps
-
2B
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
3A
Pull-Up (Weighted)
3 Sets
3-5 Reps
-
3B
Decline Push-Up Weighted
3 Sets
8-12 Reps
-
4A
Shrug Smith
3 Sets
8-12 Reps
-
4B
Neck Curl
3 Sets
10-15 Reps
-
Day 2
1A
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
1B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5-9 Reps
-
4A
Standing Calf Raise
3 Sets
10-20 Reps
-
4B
Hammer Curl
3 Sets
8-15 Reps
-
5
Hanging Knee Raise
3 Sets
10-30 Reps
-
Day 3
1
Pullover (EZ Bar)
3 Sets
8-15 Reps
-
2A
Kroc Row
3 Sets
8-12 Reps
-
2B
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
3A
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
3B
Dip (Weighted)
3 Sets
8-12 Reps
-
4A
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4B
Shrug (Barbell)
3 Sets
8-12 Reps
-
Day 4
1A
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
1B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
2
Squat (Smith Machine)
3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
6-15 Reps
-
3B
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
-
4B
Rear Delt Row
3 Sets
8-15 Reps
-
4C
Cable Crunch
3 Sets
10-15 Reps
-