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BoostcampPNG

Treinando na China

by Arthur Echenique Alves
1 athletes joined

Program Description

Manter uma boa rotina de hipertrofia

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    17 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2025 10:27
  • Last Edited
    Sep 23, 2025 02:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Lats
11.6%
Triceps
11.6%
Chest
10.6%
Front Delts
10.6%
Biceps
10.3%
Middle Delts
8.4%
Hamstrings
4.8%
Glutes
4.2%
Quadriceps
3.5%
Abs
3.2%
Lower Back
2.6%
Rear Delts
2.3%
Calves
1.6%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Fly (Dumbbell)
1
-
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
1
-
5
Chest Press (Machine)
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Arnold Press
1
-
4
Upright Row (Dumbbell)
1
-
5
Concentration Curl
1
-
6
Hammer Curl (Dumbbell)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
8
Dumbbell Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Stiff Leg Deadlift (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Meadow Row
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Tricep Kickback
1
-
9
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
-
2
Pull-Up (Band)
1
-
3
Bulgarian Split Squat (Bodyweight)
1
-
4
Hanging Leg Raise
1
-
5
Chin-Up (Bodyweight)
1
-
6
Reverse Nordic Curl
1
-
7
Push Up
1
-
8
Inverted Row
1
-
9
Glute Bridge (Bodyweight)
1
-
10
Standing Calf Raise
1
-
Week 1
1 / 17 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
-
2
Chest Fly (Dumbbell)
1 Set
-
3
Bench Press (Dumbbell)
1 Set
-
4
Chest Fly (Machine)
1 Set
-
5
Chest Press (Machine)
1 Set
-
6
Hammer Curl (Dumbbell)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
Day 2
1
Hamstring Curl
1 Set
-
2
Lateral Raise (Dumbbell)
1 Set
-
3
Arnold Press
1 Set
-
4
Upright Row (Dumbbell)
1 Set
-
5
Concentration Curl
1 Set
-
6
Hammer Curl (Dumbbell)
1 Set
-
7
Overhead Tricep Extension (Dumbbell)
1 Set
-
8
Dumbbell Row
1 Set
-
Day 3
1
Pullover (Dumbbell)
1 Set
-
2
Lat Pulldown (Neutral Grip)
1 Set
-
3
Stiff Leg Deadlift (Dumbbell)
1 Set
-
4
Reverse Pec Deck
1 Set
-
5
Seated Wide-Grip Row (Cable)
1 Set
-
6
Meadow Row
1 Set
-
7
Overhead Tricep Extension (Cable)
1 Set
-
8
Tricep Kickback
1 Set
-
9
Lateral Raise (Cable)
1 Set
-
Day 4
1
Pike Push Up
1 Set
-
2
Pull-Up (Band)
1 Set
-
3
Bulgarian Split Squat (Bodyweight)
1 Set
-
4
Hanging Leg Raise
1 Set
-
5
Chin-Up (Bodyweight)
1 Set
-
6
Reverse Nordic Curl
1 Set
-
7
Push Up
1 Set
-
8
Inverted Row
1 Set
-
9
Glute Bridge (Bodyweight)
1 Set
-
10
Standing Calf Raise
1 Set
-