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BoostcampPNG

Bulky

by Fintan Cawley

Program Description

Focus on the outer

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 05, 2025 01:38
  • Last Edited
    May 05, 2025 02:49
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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
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5 reps
10 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Wrist Curls
3
15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Lat Pulldown
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
V-Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
6 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lu Raise
3
15 reps
-
7
Neck Flexion
3
15 reps
-
8
Neck Curl
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
2 Sets
5 Reps
10 Reps
@7
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Leg Extension
2 Sets
15 Reps
-
5
Seated Hamstring Curl
2 Sets
8 Reps
-
6
Wrist Curls
3 Sets
15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
6 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
-
4
Seated Row (Machine)
3 Sets
8 Reps
-
5
Shrug (Barbell)
3 Sets
15 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
8
V-Up
3 Sets
15 Reps
-
Day 3
1
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
6 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Lu Raise
3 Sets
15 Reps
-
7
Neck Flexion
3 Sets
15 Reps
-
8
Neck Curl
3 Sets
15 Reps
-