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BoostcampPNG

Bear Mode Unleashed

by Suraj S.

Program Description

20 weeks of intensity.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 03:43
  • Last Edited
    Oct 05, 2025 04:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Triceps
11.1%
Biceps
10%
Front Delts
9.2%
Chest
8.5%
Middle Delts
6.6%
Lats
6.6%
Quadriceps
5.3%
Abs
5.2%
Glutes
5%
Forearms
4.9%
Hamstrings
4.2%
Rear Delts
4.1%
Calves
2.5%
Adductors
1.5%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Shrug (Dumbbell)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Decline Crunch (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
4-6 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bench Press (Close Grip)
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5A
Preacher Curl (Barbell)
3
8-10 reps
-
5B
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Arnold Press
3
8-10 reps
-
6
Farmer's Walk (Weighted)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Dip (Weighted)
3 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
-
5
Chest Fly (Cable)
3 Sets
10-12 Reps
-
6
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
3
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
4
Standing Calf Raise
4 Sets
12-15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
4-6 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
5A
Preacher Curl (Barbell)
3 Sets
8-10 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Dumbbell Row
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Arnold Press
3 Sets
8-10 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-