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BoostcampPNG

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 08, 2025 01:54
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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
-