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Salvin PPL

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1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 06, 2025 05:19
  • Last Edited
    Sep 06, 2025 03:16

Summary

Unleash your strength with the Salvin PPL program, an 18-week journey designed for serious lifters. This 6-day-per-week plan focuses on a balanced Push-Pull-Legs split, ensuring comprehensive muscle engagement and growth. Each workout is meticulously crafted with a variety of exercises, including weighted pull-ups and bench presses, to challenge your limits and maximize gains. Perfect for those with a garage gym setup, this program will empower you to build strength and sculpt your physique like never before. Get ready to transform your training!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
11.3%
Biceps
8.6%
Chest
7.8%
Lats
7.1%
Front Delts
6.9%
Quadriceps
6.7%
Glutes
6.7%
Forearms
5.2%
Hamstrings
5.2%
Middle Delts
4.6%
Neck
4.6%
Lower Back
4.1%
Abs
3.9%
Rear Delts
3.7%
Adductors
1.2%
Other
1.2%
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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 (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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
Single Arm Row (Dumbbell)
2
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
10-15 reps
-
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Spider Curl
2
7-10 reps
-
8
Incline Curl (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
9
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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
JM Press
2
7-10 reps
-
7
Tricep Extension (Barbell)
2
7-10 reps
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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 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
Single Arm Row (Dumbbell)
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
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
6-8 reps
8-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
5-7 reps
8-10 reps
-
-
4
Fly Press (Dumbbell)
1
1
6-8 reps
8-12 reps
-
-
5
Lu Raise
2
10-15 reps
-
6
JM Press
1
1
6-8 reps
8-12 reps
-
-
7
Tricep Extension (Barbell)
1
1
7-10 reps
10-15 reps
-
-
8
Skull Crusher (Dumbbell)
1
1
7-10 reps
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Back Extension (Weighted)
2
8-12 reps
-
4
Nordic Curl
2
6-10 reps
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6
Decline Sit Up (Weighted)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Neck Extension
2
10-15 reps
-
9
Neck Flexion
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
Single Arm Row (Dumbbell)
2 Sets
10-15 Reps
-
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
6
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
-
7
Spider Curl
2 Sets
7-10 Reps
-
8
Incline Curl (Dumbbell)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
9
Wrist Curls
2 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 Press
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
6
JM Press
2 Sets
7-10 Reps
-
7
Tricep Extension (Barbell)
2 Sets
7-10 Reps
-
8
Skull Crusher (Dumbbell)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
9
Neck Extension
2 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 Curl
1 Set
8-12 Reps
-
4
Platz Squat
1 Set
1 Set
5-6 Reps
7-8 Reps
-
-
5
Leg Extension
2 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
10-15 Reps
-
7
Neck Extension
2 Sets
10-15 Reps
-
8
Wrist Curls
2 Sets
10-15 Reps
-
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
7-9 Reps
10-12 Reps
-
-
2
Barbell Row
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Power Shrug
2 Sets
8-12 Reps
-
4
Face Pull
2 Sets
10-15 Reps
-
5
Single Arm Row (Dumbbell)
2 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 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
4
Fly Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
5
Lu Raise
2 Sets
10-15 Reps
-
6
JM Press
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
7
Tricep Extension (Barbell)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
8
Skull Crusher (Dumbbell)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
Day 6
1
Box Jump
2 Sets
10-15 Reps
-
2
Front Squat (Barbell)
2 Sets
6-10 Reps
-
3
Back Extension (Weighted)
2 Sets
8-12 Reps
-
4
Nordic Curl
2 Sets
6-10 Reps
-
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
-
7
Wrist Curls
2 Sets
10-15 Reps
-
8
Neck Extension
2 Sets
10-15 Reps
-
9
Neck Flexion
2 Sets
10-15 Reps
-