Program Description
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Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 20, 2025 05:48
- Last EditedJun 18, 2025 08:37
Summary
Transform your physique with "Muscle By Morkvarg :)", a comprehensive 16-week program designed for serious lifters. Train four days a week with a mix of supersets targeting all major muscle groups, including chest, back, legs, and arms. Each session incorporates a variety of equipment, ensuring you build strength and muscle effectively. Get ready to push your limits and achieve your fitness goals with structured workouts that deliver results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4-10 reps
-
1B
Dumbbell Row
4
6-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
4
12-15 reps
-
3B
Lateral Raise (Machine)
4
10-15 reps
-
3C
Reverse Cable Curl
4
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5A
Shrug (Dumbbell)
4
12-15 reps
-
5B
French Press
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-12 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Leg Extension
4
15-20 reps
-
4
Pinwheel Curl
4
10-12 reps
-
5
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Shrug (Dumbbell)
3
15-20 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Cardio
1
-
-
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)4 Sets
4-10 Reps
-
1B
Dumbbell Row4 Sets
6-12 Reps
-
2A
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
3A
Pec Deck (Machine)4 Sets
12-15 Reps
-
3B
Lateral Raise (Machine)4 Sets
10-15 Reps
-
3C
Reverse Cable Curl4 Sets
8-12 Reps
-
4
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
6-8 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2B
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
3
Pull-Up (Weighted)4 Sets
6-8 Reps
-
4
Seated Calf Raise3 Sets
15-20 Reps
-
5A
Shrug (Dumbbell)4 Sets
12-15 Reps
-
5B
French Press4 Sets
10-12 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)3 Sets
12-15 Reps
-
3
Leg Extension4 Sets
15-20 Reps
-
4
Pinwheel Curl4 Sets
10-12 Reps
-
5
Russian Twist (Dumbbell)3 Sets
15-20 Reps
-
Day 4
1
Hanging Leg Raise3 Sets
8-12 Reps
-
2
Shrug (Dumbbell)3 Sets
15-20 Reps
-
3
Tricep Extension (Cable)3 Sets
10-15 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
5
Cardio1 Set
-
-