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Aesthetics and Basketball personal program

by Naethan A.

Program Description

Designed to help me develop more athleticism and be generally more aesthetic and strong.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 03, 2025 01:26
  • Last Edited
    Dec 11, 2025 02:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Abs
9.1%
Front Delts
8.9%
Glutes
8.9%
Quadriceps
8.9%
Hamstrings
8.7%
Biceps
7.2%
Middle Delts
6%
Lower Back
6%
Lats
4.8%
Upper Back
4.8%
Chest
4.8%
Olympic
3.6%
Forearms
2.9%
Calves
2.4%
Rear Delts
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4-8 reps
-
2
Leg Curl
2
8-12 reps
-
3
Trap Bar Deadlift
2
4-8 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
6
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
-
2A
Chin-Up (Weighted)
2
4-8 reps
-
2B
Dip (Weighted)
2
5-10 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
-
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Dumbbell Row
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4A
Incline Curl (Dumbbell)
2
10-15 reps
-
4B
Skull Crusher (Barbell)
2
10-15 reps
-
5
Hanging Leg Raise
2
20 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Overhead Press (Barbell)
3 Sets
5-10 Reps
-
2A
Chin-Up (Weighted)
2 Sets
4-8 Reps
-
2B
Dip (Weighted)
2 Sets
5-10 Reps
-
3A
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
4
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Hanging Leg Raise
2 Sets
20 Reps
-
Day 1
1
Front Squat (Barbell)
2 Sets
4-8 Reps
-
2
Leg Curl
2 Sets
8-12 Reps
-
3
Trap Bar Deadlift
2 Sets
4-8 Reps
-
4
Seated Calf Raise
2 Sets
10-15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
6
Hanging Leg Raise
2 Sets
20 Reps
-
Day 3
1
Power Clean
3 Sets
5-10 Reps
-
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
2B
Dumbbell Row
2 Sets
8-12 Reps
-
3
Back Extension (Weighted)
2 Sets
8-12 Reps
-
4A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
4B
Skull Crusher (Barbell)
2 Sets
10-15 Reps
-
5
Hanging Leg Raise
2 Sets
20 Reps
-