logo
BoostcampPNG

mass impact revised

by Christopher R.

Program Description

This program is the same as Geoffrey's version but it has been modified with another leg day and some added and changed exercises. It is almost completely different, yet inspired by his programming style.

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 20, 2025 11:02
  • Last Edited
    Dec 21, 2025 12:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
11.5%
Lats
9.5%
Front Delts
9.5%
Quadriceps
7.9%
Hamstrings
7.9%
Biceps
7.7%
Glutes
6.7%
Chest
6.5%
Middle Delts
6.3%
Abs
4.5%
Rear Delts
2.6%
Neck
2.4%
Forearms
2.2%
Lower Back
1.6%
Adductors
1.2%
Abductors
0.6%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Single Arm Row (Cable)
3
15-20 reps
-
4
Pullover (Machine)
3
12-15 reps
-
5
Power Shrug
3
8-12 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Cable Crunch
3
AMRAP
-
5
Neck Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12-15 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Single Arm Row (Cable)
3
12-15 reps
-
7
Trap Bar Power Shrug
3
8-12 reps
-
8
Wrist Curls
1
AMRAP
-
9
Partial Lateral Raise (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Viking Press
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
7
Neck Curl
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Press
2
1
8-12 reps
15-20 reps
-
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Single Arm Row (Cable)
3 Sets
15-20 Reps
-
4
Pullover (Machine)
3 Sets
12-15 Reps
-
5
Power Shrug
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
3 Sets
10-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Cable Crunch
3 Sets
AMRAP
-
5
Neck Curl
3 Sets
8-12 Reps
-
Day 4
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
12-15 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
6
Single Arm Row (Cable)
3 Sets
12-15 Reps
-
7
Trap Bar Power Shrug
3 Sets
8-12 Reps
-
8
Wrist Curls
1 Set
AMRAP
-
9
Partial Lateral Raise (Cable)
3 Sets
AMRAP
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Viking Press
3 Sets
8-12 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Neck Curl
3 Sets
AMRAP
-
Day 6
1
Squat (Barbell)
3 Sets
10-15 Reps
-
2
Leg Press
2 Sets
1 Set
8-12 Reps
15-20 Reps
-
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-