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Gorilla Smack Systems

by Tj T.

Program Description

Build strength and size This program is every other day if possible.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2025 10:39
  • Last Edited
    Jun 18, 2025 09:10

Summary

Unleash your inner strength with the Gorilla Smack Systems, an 18-week program designed to sculpt and power up your physique. Committed to four days a week, this program focuses on major muscle groups, including legs and chest, with a blend of compound and isolation exercises to maximize strength gains. Each workout is meticulously structured with specific rep ranges and rest periods, ensuring you push your limits while maintaining proper form. Equip yourself with a full gym and get ready to transform your training experience!
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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
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Squat (Barbell)
3
1 reps
-
5
Squat (Paused)
3
3 reps
-
6
Romanian Deadlift (Barbell)
3
6 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
8
Leg Extension
4
8 reps
-
9
Standing Calf Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
-
2
Ballerina Squats
3
8-12 reps
-
3A
B Stance Hip Thurst
3
12 reps
-
3B
Hip Thrust (Machine)
3
12+ reps
-
4
Deficit Step Back Lunge
3
12 reps
-
5
Hack Squat
3
12-15 reps
-
6
Hamstring Curl
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Incline Bench Press (Barbell)
2
2
2
12 reps
6 reps
1 reps
-
-
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Incline Chest Fly (Dumbbell)
3
6 reps
-
6
Chest Fly (Cable)
3
6 reps
-
7
Dip (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
-
1B
Chest Fly (Dumbbell)
3
12-15 reps
-
1C
End Of Bench Push Up
3
12+ reps
-
2A
Wide Incline Barbell Bench
3
12-15 reps
-
2B
Incline DB Low To High Chest Fly
3
12-15 reps
-
3A
Upper Chest Pec Deck
3
10-12 reps
-
3B
Single Side Seated Chest Press
3
12 reps
-
4A
Incline Chest Fly (Dumbbell)
3
12+ reps
-
4B
Close Grip Incline DB Press
3
12+ reps
-
4C
Incline Bench Press (Dumbbell)
3
12+ reps
-
5A
Dip (Bodyweight)
3
12+ reps
-
5B
Push Up Dips Bodyweught
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Pull-Up (Weighted)
3
12 reps
-
3
Pull-Up (Weighted)
3
12 reps
-
4
Deadlift (Barbell)
3
1 reps
-
5
Bent Over Row (Barbell)
3
3 reps
-
6
Single Arm Row (Dumbbell)
3
6 reps
-
7
Hammer Curl (Dumbbell)
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
6 reps
-
9
Cable Rope Curls
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
12+ reps
-
1B
Lateral Grip Pull Up
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
-
2B
Underhand Pull Ups
3
12+ reps
-
3A
Wide Grip Bent Over Row
3
12-15 reps
-
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
-
4A
Lat Pulldown
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5A
Lat Pulldown (Close Grip)
3
12-15 reps
-
5B
DB Single Arm Twisting Curl
3
12-15 reps
-
6A
Preacher Curl (EZ Bar)
3
10-12 reps
-
6B
Plate Curls
3
10-12 reps
-
7A
Waiter Curls
3
10-12 reps
-
7B
Curls Of Choice
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8 reps
-
2
Military Press (Barbell)
3
1 reps
-
3
Behind-the-Neck Push Press
3
1 reps
-
4
Bradford Press
3
6 reps
-
5
Shrug (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Rear Delt Fly (Dumbbell)
3
6 reps
-
8
Close Grip Bench Press (Smith Machine)
3
4 reps
-
9
Skull Crusher (Barbell)
3
6 reps
-
10
Tricep Pushdown (Cable)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
-
1B
Around The World
3
12 reps
-
2A
Front Raise
3
12 reps
-
2B
Plate Shoulder Front Raise
3
12 reps
-
2C
Plate T Raise
3
12 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Lateral Raise DB Raise Top Partial
4
12-15 reps
-
4A
Single Arm Pec Dec Rear Flies
3
12 reps
-
4B
Shrugs (Machine Or Decline Hammer Machine)
3
12-20 reps
-
5A
Flat Bench Single Arm Skull Chrusher
3
12-15 reps
-
5B
Z-Twists
3
8-12 reps
-
6A
Seated Tricep Skull Crusher
3
8-12 reps
-
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extensions (Front And Back)
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Adductor (Machine)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
12 Reps
-
3
Squat (Barbell)
3 Sets
8 Reps
-
4
Squat (Barbell)
3 Sets
1 Reps
-
5
Squat (Paused)
3 Sets
3 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
7
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
-
8
Leg Extension
4 Sets
8 Reps
-
9
Standing Calf Raise
4 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
1 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
12 Reps
6 Reps
1 Reps
-
-
-
4
Bench Press (Dumbbell)
3 Sets
6 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
6 Reps
-
6
Chest Fly (Cable)
3 Sets
6 Reps
-
7
Dip (Weighted)
3 Sets
1 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
12 Reps
-
2
Pull-Up (Weighted)
3 Sets
12 Reps
-
3
Pull-Up (Weighted)
3 Sets
12 Reps
-
4
Deadlift (Barbell)
3 Sets
1 Reps
-
5
Bent Over Row (Barbell)
3 Sets
3 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
6 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
9
Cable Rope Curls
3 Sets
6 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
8 Reps
-
2
Military Press (Barbell)
3 Sets
1 Reps
-
3
Behind-the-Neck Push Press
3 Sets
1 Reps
-
4
Bradford Press
3 Sets
6 Reps
-
5
Shrug (Barbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
6 Reps
-
8
Close Grip Bench Press (Smith Machine)
3 Sets
4 Reps
-
9
Skull Crusher (Barbell)
3 Sets
6 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
6 Reps
-