Program Description
get big
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedSep 06, 2025 05:19
- Last EditedSep 06, 2025 06:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Upper Back
9.8%
Chest
8.6%
Biceps
8.4%
Front Delts
7.6%
Quadriceps
7.3%
Lats
5.8%
Glutes
5.8%
Forearms
5.7%
Middle Delts
5%
Neck
5%
Hamstrings
4.4%
Rear Delts
4%
Abs
4%
Lower Back
2.8%
Adductors
1.3%
Other
1.3%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
8-12 reps
-
-
2
Chest Supported Row (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
1
7-10 reps
12-18 reps
-
-
4
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
5
JM Press
2
7-10 reps
-
6
Tricep Extension (Barbell)
2
7-10 reps
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-6 reps
7-10 reps
-
-
3
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
8
Spider Curl
2
7-10 reps
-
9
Neck Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Leg Curl
1
8-12 reps
-
4
Platz Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
2
8-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Extension
2
10-15 reps
-
8
Wrist Curls
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
7-9 reps
10-12 reps
-
-
2
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Face Pull
2
10-15 reps
-
5
JM Press
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10-15 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Decline Sit Up (Weighted)
2
10-15 reps
-
5
Neck Extension
2
10-15 reps
-
6
Neck Flexion
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Chest Supported Row (Dumbbell)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Pull-Up (Weighted)1 Set
1 Set
7-10 Reps
12-18 Reps
-
-
4
Rear Delt Fly (Dumbbell)1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
5
JM Press2 Sets
7-10 Reps
-
6
Tricep Extension (Barbell)2 Sets
7-10 Reps
-
7
Skull Crusher (Dumbbell)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
8
Wrist Curls2 Sets
8-12 Reps
-
Day 2
1
Bench Press (Dumbbell)1 Set
1 Set
5-6 Reps
7-8 Reps
-
-
2
Incline Bench Press (Dumbbell)1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
3
Fly Press (Dumbbell)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
AD Press1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)2 Sets
6-8 Reps
-
7
Incline Curl (Dumbbell)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
8
Spider Curl2 Sets
7-10 Reps
-
9
Neck Extension2 Sets
8-12 Reps
-
Day 3
1
Rack Pull (Barbell)1 Set
1 Set
4-6 Reps
7-10 Reps
-
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
5-7 Reps
7-9 Reps
-
-
3
Leg Curl1 Set
8-12 Reps
-
4
Platz Squat1 Set
1 Set
5-6 Reps
7-8 Reps
-
-
5
Leg Extension2 Sets
8-12 Reps
-
6
Hanging Leg Raise2 Sets
10-15 Reps
-
7
Neck Extension2 Sets
10-15 Reps
-
8
Wrist Curls2 Sets
10-15 Reps
-
Day 4
1
Chin-Up (Weighted)1 Set
1 Set
7-9 Reps
10-12 Reps
-
-
2
Barbell Row1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Power Shrug2 Sets
8-12 Reps
-
4
Face Pull2 Sets
10-15 Reps
-
5
JM Press1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
6
Seated Overhead Extension (EZ Bar)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
7
Skull Crusher (Dumbbell)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
Day 5
1
Bench Press (Close Grip)1 Set
1 Set
6-7 Reps
8-10 Reps
-
-
2
Incline Bench Press (Barbell)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Dip (Weighted)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
5
Lu Raise2 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)2 Sets
6-8 Reps
-
7
Incline Curl (Dumbbell)1 Set
7-10 Reps
-
8
Hammer Curl (Dumbbell)2 Sets
8-12 Reps
-
Day 6
1
Box Jump2 Sets
10-15 Reps
-
2
Front Squat (Barbell)2 Sets
6-10 Reps
-
3
Walking Lunge (Dumbbell)2 Sets
20 Reps
-
4
Decline Sit Up (Weighted)2 Sets
10-15 Reps
-
5
Neck Extension2 Sets
10-15 Reps
-
6
Neck Flexion2 Sets
10-15 Reps
-
7
Wrist Curls2 Sets
10-15 Reps
-