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winter arc

by Nathan B.

Program Description

- Winter Arc program september to jan - 1.5g of protein per lb daily - creatine load stage 10g x 5 days then 5g daily - electrolytes 1x a day and 3L of water daily - 8+ hours of sleep daily - bulk 500 or more calories over maintenance - 10000 steps minimum daily - NO GOONING

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 20, 2025 12:03
  • Last Edited
    Aug 20, 2025 06:05

Summary

Unleash your strength this winter with the **Winter Arc** program, an 18-week journey designed for dedicated lifters. With a commitment of 7 days a week, you'll dive deep into focused back and tricep workouts, featuring essential exercises like Pull-Ups, Lat Pulldowns, and Cable Extensions. Each session is crafted to challenge your limits and enhance your muscle definition, ensuring you emerge stronger and more defined. Get ready to harness the power of consistent training and transform your physique this season!
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Lateral Raise (Cable)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Cable)
2
-
7
cable wrist curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Hyperextension
2
-
6
Hip Abductor (Machine)
2
-
7
Hanging Leg Raise
2
-
8
Cable Crunch
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Row (Cable)
2
-
4
Rear Delt Fly (Machine)
2
-
5
smith shrug
2
-
6
Overhead Tricep Extension (Cable)
2
-
7
Single Arm Tricep Extension (Cable)
2
-
Week 1
1 / 18 Weeks
Day 3
1
Pull-Up (Bodyweight)
1 Set
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Single Arm Row (Cable)
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
smith shrug
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 4
1
rest
1 Set
-
Day 7
1
Pull-Up (Bodyweight)
1 Set
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Single Arm Row (Cable)
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
smith shrug
2 Sets
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 2
1
Calf Raise (Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hyperextension
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
7
Hanging Leg Raise
2 Sets
-
8
Cable Crunch
2 Sets
-
Day 6
1
Calf Raise (Machine)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Hyperextension
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
7
Hanging Leg Raise
2 Sets
-
8
Cable Crunch
2 Sets
-
Day 5
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
cable wrist curl
2 Sets
-
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Shoulder Press (Machine)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
cable wrist curl
2 Sets
-