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Rampage

by Bodhi T.

Program Description

Pack on muscle and gain strength through this 18 week bulking training program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 01, 2025 04:15
  • Last Edited
    Jun 23, 2025 05:15

Summary

Embark on an 18-week journey with the Butter Bear Program, designed for serious lifters ready to build strength and muscle. This comprehensive 6-day-a-week regimen incorporates a blend of barbell and machine exercises, targeting all major muscle groups with a focus on compound movements like squats and deadlifts. Each workout is meticulously structured to maximize gains while promoting proper form and technique. Get ready to unleash your potential and transform your physique with this powerful training plan!
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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
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Low Bar)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-15 Reps
-
4
Seated Hamstring Curl
3 Sets
12-15 Reps
-
5
Calf Raise (Machine)
4 Sets
12-15 Reps
-
Day 3
1
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
2
Hammer Curl (Cable)
4 Sets
10-15 Reps
-
3
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Hack Squat
3 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Calf Raise (Machine)
4 Sets
15-20 Reps
-
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
2
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Reverse Pec Deck
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Barbell Row
3 Sets
6-8 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-