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EL MACHO

by Alonso F.
26 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 28, 2025 12:21
  • Last Edited
    Nov 27, 2025 07:23

Summary

**EL MACHO** is a comprehensive 16-week program designed to build strength and muscle through a well-structured 5-day split. Each week, you'll tackle upper and lower body workouts, complemented by accessory training to enhance your overall performance. Expect to push your limits with a variety of exercises, including weighted dips, squats, and military presses, all tailored to maximize gains. This program is perfect for those ready to commit to their fitness journey and achieve impressive results in just four months!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Upper Back
11.5%
Biceps
9.9%
Front Delts
7.4%
Lats
6.2%
Hamstrings
6.2%
Middle Delts
5.6%
Quadriceps
5.6%
Glutes
5.3%
Chest
5%
Forearms
4.6%
Abs
4.3%
Calves
3.7%
Rear Delts
3.1%
Adductors
2.5%
Neck
2.5%
Lower Back
1.9%
Abductors
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Good Morning
2
8-12 reps
-
3
Shrug (Barbell)
2
10-15 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Forearm Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
2
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
8A
Neck Curl
2
15-20 reps
-
8B
Neck Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
-
2
Chin-Up (Weighted)
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Barbell Row
2
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Forearm Curl
2
10-15 reps
-
8
Plank (Weighted)
2
8-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Dip (Weighted)
2 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
4
Barbell Row
2 Sets
6-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
4-8 Reps
-
2
Good Morning
2 Sets
8-12 Reps
-
3
Shrug (Barbell)
2 Sets
10-15 Reps
-
4
Seated Calf Raise
3 Sets
15-20 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
7
Forearm Curl
2 Sets
10-15 Reps
-
Day 3
1
Military Press (Barbell)
2 Sets
6-12 Reps
-
2
Seated Row (Cable)
2 Sets
10-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
8A
Neck Curl
2 Sets
15-20 Reps
-
8B
Neck Extension
2 Sets
15-20 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Barbell Row
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
8
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
-
4
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Leg Curl
3 Sets
10-15 Reps
-
7
Forearm Curl
2 Sets
10-15 Reps
-
8
Plank (Weighted)
2 Sets
8-15 Reps
-