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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
    Jun 18, 2025 12:17

Summary

Embark on an 18-week journey to build serious muscle with the "Bulky" program, designed for dedicated lifters ready to transform their physique. This program features three intense workouts per week, focusing on compound movements and targeted isolation exercises to maximize strength and hypertrophy. You’ll tackle everything from leg day powerhouses like squats and deadlifts to upper body essentials such as chest presses and lat pulldowns. Equip yourself with a full gym and unleash your potential—it's time to get bulky!
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4.8 Stars with 10, 000+ Ratings
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
-