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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Biceps
10.4%
Triceps
10.3%
Chest
10.1%
Front Delts
9.2%
Abs
8.5%
Lats
8.1%
Middle Delts
7.9%
Hamstrings
6.2%
Quadriceps
6%
Glutes
3.3%
Calves
2.4%
Lower Back
1.9%
Forearms
1.6%
Rear Delts
1.1%
Adductors
0.9%
Cardio
0.8%
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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
-
-