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EL MACHO

by Alonso F.
19 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
    May 29, 2025 08:03
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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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-6 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
3
8-12 reps
-
3
Shrug (Barbell)
2
8-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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
Pullover (Dumbbell)
2
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
2
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
T-Bar Row
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
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
Leg Curl
3
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Plank (Weighted)
2
8-15 reps
-
7
Forearm Curl
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Dip (Weighted)
2 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 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
3 Sets
8-12 Reps
-
3
Shrug (Barbell)
2 Sets
8-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Seated Calf Raise
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
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
2 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)
3 Sets
4-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
T-Bar Row
2 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 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
Leg Curl
3 Sets
10-15 Reps
-
4
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Plank (Weighted)
2 Sets
8-15 Reps
-
7
Forearm Curl
2 Sets
10-15 Reps
-