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BoostcampPNG

4 days

by Zechariah JimmiJams
1 athletes joined

Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Powerlifting, Bodybuilding, Powerbuilding, Olympic Weightlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 25, 2025 12:03
  • Last Edited
    Oct 25, 2025 04:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Biceps
13.6%
Front Delts
10.6%
Middle Delts
9.5%
Upper Back
9.3%
Lats
8.9%
Chest
8.5%
Hamstrings
6%
Quadriceps
5.7%
Glutes
4.3%
Calves
2.8%
Forearms
2.1%
Rear Delts
1.5%
Abs
0.9%
Adductors
0.8%
Lower Back
0.6%
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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
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
4
12-20 reps
-
5
Tricep Pushdown (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Bicep Curl (Cable)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
4
15-20 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-