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Bulk phase 1

by 安家慶
1 athletes joined

Program Description

This is a bulking plan made and tailored specifically for me to build muscle

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 22, 2024 09:24
  • Last Edited
    Oct 01, 2024 09:51
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
2
8-10 reps
7
Bulgarian Split Squat (Barbell)
2
12 reps
8
Leg Extension
2
16-20 reps
9
Leg Curl
2
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
2
16-20 reps
9
Leg Curl
2
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
2
16-20 reps
9
Leg Curl
2
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
2
16-20 reps
9
Leg Curl
2
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
2
16-20 reps
9
Leg Curl
2
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
2
16-20 reps
9
Leg Curl
2
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
3
16-20 reps
9
Leg Curl
3
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
3
16-20 reps
9
Leg Curl
3
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
16-20 reps
2
Tibialis Raise
2
8-14 reps
3
Hanging Leg Raise
2
12-15 reps
4
Side Crunch (Cable)
2
16-20 reps
5
Abs Crunch (Machine)
2
12 reps
6
Romanian Deadlift (Barbell)
3
8-10 reps
7
Bulgarian Split Squat (Barbell)
3
12 reps
8
Leg Extension
3
16-20 reps
9
Leg Curl
3
15-20 reps
10
Leg Press
2
8-12 reps
11
Good Morning
2
10-15 reps
12
Sissy Squat (Weighted)
2
12-18 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
2
Swim
1
20-40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-15 reps
2
Lat Pulldown
2
8-12 reps
3
Chest Supported Row (Machine)
2
10-15 reps
4
Straight Arm Pulldown
2
10-15 reps
5
Shrug (Dumbbell)
2
15-20 reps
6
Rear Delt Fly (Cable)
2
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
2
10-15 reps
4
Straight Arm Pulldown
2
10-15 reps
5
Shrug (Dumbbell)
2
15-20 reps
6
Rear Delt Fly (Cable)
2
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
2
10-15 reps
4
Straight Arm Pulldown
2
10-15 reps
5
Shrug (Dumbbell)
2
15-20 reps
6
Rear Delt Fly (Cable)
2
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
2
10-15 reps
4
Straight Arm Pulldown
2
10-15 reps
5
Shrug (Dumbbell)
2
15-20 reps
6
Rear Delt Fly (Cable)
2
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
2
10-15 reps
4
Straight Arm Pulldown
2
10-15 reps
5
Shrug (Dumbbell)
2
15-20 reps
6
Rear Delt Fly (Cable)
2
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
2
10-15 reps
4
Straight Arm Pulldown
2
10-15 reps
5
Shrug (Dumbbell)
2
15-20 reps
6
Rear Delt Fly (Cable)
2
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Straight Arm Pulldown
3
10-15 reps
5
Shrug (Dumbbell)
3
15-20 reps
6
Rear Delt Fly (Cable)
3
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Straight Arm Pulldown
3
10-15 reps
5
Shrug (Dumbbell)
3
15-20 reps
6
Rear Delt Fly (Cable)
3
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-15 reps
2
Lat Pulldown
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Straight Arm Pulldown
3
10-15 reps
5
Shrug (Dumbbell)
3
15-20 reps
6
Rear Delt Fly (Cable)
3
10-16 reps
7
Preacher Curl (Dumbbell)
2
10-14 reps
8
Hammer Curl
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
2
8-12 reps
5
Incline Bench Press (Dumbbell)
2
8-12 reps
6
Dip (Weighted)
2
8-12 reps
7
Bench Press (Close Grip)
2
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
1
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
2
8-12 reps
7
Bench Press (Close Grip)
2
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
1
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
2
8-12 reps
7
Bench Press (Close Grip)
2
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
1
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
2
8-12 reps
7
Bench Press (Close Grip)
2
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
1
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
2
8-12 reps
7
Bench Press (Close Grip)
2
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
1
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
2
8-12 reps
7
Bench Press (Close Grip)
2
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
1
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
3
8-12 reps
7
Bench Press (Close Grip)
3
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
2
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
3
8-12 reps
7
Bench Press (Close Grip)
3
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
2
0.5-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
2
Side Crunch (Cable)
2
16-20 reps
3
Abs Crunch (Machine)
2
12 reps
4
Chest Press (Machine)
3
8-12 reps
5
Incline Bench Press (Dumbbell)
3
8-12 reps
6
Dip (Weighted)
3
8-12 reps
7
Bench Press (Close Grip)
3
12-16 reps
8
Chest Fly (Dumbbell)
1
0.5-1 mins
9
Tricep Pushdown (Cable)
2
12-16 reps
10
Lateral Raise (Dumbbell)
2
10-14 reps
11
Farmer's Walk (Weighted)
2
0.5-1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
2
12-16 reps
8
Rear Delt Fly (Cable)
2
10-16 reps
9
Lateral Raise (Dumbbell)
2
10-14 reps
10
Upright Row (Cable)
2
12-16 reps
11
Shoulder Press (Plate Loaded)
2
12-16 reps
12
Leg Curl
2
15-20 reps
RPE 6.5
13
Sissy Squat
2
12-15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
2
10-16 reps
9
Lateral Raise (Dumbbell)
2
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
2
12-16 reps
12
Leg Curl
2
15-20 reps
RPE 6.5
13
Sissy Squat
2
12-15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
2
10-16 reps
9
Lateral Raise (Dumbbell)
2
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
2
12-16 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
2
10-16 reps
9
Lateral Raise (Dumbbell)
2
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
2
12-16 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
2
10-16 reps
9
Lateral Raise (Dumbbell)
2
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
2
12-16 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
2
10-16 reps
9
Lateral Raise (Dumbbell)
2
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
2
12-16 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
3
10-16 reps
9
Lateral Raise (Dumbbell)
3
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
3
12-16 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
3
10-16 reps
9
Lateral Raise (Dumbbell)
3
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
3
12-16 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-14 reps
2
Forearm Curl
2
10-12 reps
3
Forearm Raise
2
10-12 reps
4
Calf Raise (Leg Press)
2
16-20 reps
5
Tibialis Raise
2
8-14 reps
6
Face Pull
2
10-14 reps
7
Rear Delt Fly (Machine)
3
12-16 reps
8
Rear Delt Fly (Cable)
3
10-16 reps
9
Lateral Raise (Dumbbell)
3
10-14 reps
10
Upright Row (Cable)
3
12-16 reps
11
Shoulder Press (Plate Loaded)
3
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
2
8-12 reps
5
Bicep Curl (Barbell)
2
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
2
12-16 reps
9
Bicep Curl (Cable)
2
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
2
12-16 reps
9
Bicep Curl (Cable)
2
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
2
12-16 reps
9
Bicep Curl (Cable)
2
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
2
12-16 reps
9
Bicep Curl (Cable)
2
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
2
12-16 reps
9
Bicep Curl (Cable)
2
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
2
12-16 reps
9
Bicep Curl (Cable)
2
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
3
12-16 reps
9
Bicep Curl (Cable)
3
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
3
12-16 reps
9
Bicep Curl (Cable)
3
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
10-20 reps
2
Hanging Leg Raise
2
12-15 reps
3
Side Crunch
2
10-16 reps
4
JM Press
3
8-12 reps
5
Bicep Curl (Barbell)
3
8-12 reps
6
Single Arm Overhead Tricep Extension
2
12-14 reps
7
Preacher Curl (Dumbbell)
2
12-16 reps
8
Tricep Pushdown (Cable)
3
12-16 reps
9
Bicep Curl (Cable)
3
12-16 reps
10
Hammer Curl
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
15-20 reps
2
Forearm Raise
2
15-20 reps
Week 1
1 / 9 Weeks
Day 1
1
Calf Raise (Leg Press)
2 Sets
16-20 Reps
2
Tibialis Raise
2 Sets
8-14 Reps
3
Hanging Leg Raise
2 Sets
12-15 Reps
4
Side Crunch (Cable)
2 Sets
16-20 Reps
5
Abs Crunch (Machine)
2 Sets
12 Reps
6
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
7
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
8
Leg Extension
2 Sets
16-20 Reps
9
Leg Curl
2 Sets
15-20 Reps
10
Leg Press
2 Sets
8-12 Reps
11
Good Morning
2 Sets
10-15 Reps
12
Sissy Squat (Weighted)
2 Sets
12-18 Reps
Day 2
1
Run
1 Set
30-60 mins
2
Swim
1 Set
20-40 mins
Day 3
1
Bent Over Row (Barbell)
2 Sets
6-15 Reps
2
Lat Pulldown
2 Sets
8-12 Reps
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
4
Straight Arm Pulldown
2 Sets
10-15 Reps
5
Shrug (Dumbbell)
2 Sets
15-20 Reps
6
Rear Delt Fly (Cable)
2 Sets
10-16 Reps
7
Preacher Curl (Dumbbell)
2 Sets
10-14 Reps
8
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Hanging Leg Raise
2 Sets
12-15 Reps
2
Side Crunch (Cable)
2 Sets
16-20 Reps
3
Abs Crunch (Machine)
2 Sets
12 Reps
4
Chest Press (Machine)
2 Sets
8-12 Reps
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
6
Dip (Weighted)
2 Sets
8-12 Reps
7
Bench Press (Close Grip)
2 Sets
12-16 Reps
8
Chest Fly (Dumbbell)
1 Set
0.5-1 mins
9
Tricep Pushdown (Cable)
2 Sets
12-16 Reps
10
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
11
Farmer's Walk (Weighted)
1 Set
0.5-1 mins
Day 6
1
Abs Crunch (Bodyweight)
2 Sets
10-20 Reps
2
Hanging Leg Raise
2 Sets
12-15 Reps
3
Side Crunch
2 Sets
10-16 Reps
4
JM Press
2 Sets
8-12 Reps
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
6
Single Arm Overhead Tricep Extension
2 Sets
12-14 Reps
7
Preacher Curl (Dumbbell)
2 Sets
12-16 Reps
8
Tricep Pushdown (Cable)
2 Sets
12-16 Reps
9
Bicep Curl (Cable)
2 Sets
12-16 Reps
10
Hammer Curl
2 Sets
15-20 Reps
Day 7
1
Forearm Curl
2 Sets
15-20 Reps
2
Forearm Raise
2 Sets
15-20 Reps
Day 5
1
Wrist Curls
2 Sets
8-14 Reps
2
Forearm Curl
2 Sets
10-12 Reps
3
Forearm Raise
2 Sets
10-12 Reps
4
Calf Raise (Leg Press)
2 Sets
16-20 Reps
5
Tibialis Raise
2 Sets
8-14 Reps
6
Face Pull
2 Sets
10-14 Reps
7
Rear Delt Fly (Machine)
2 Sets
12-16 Reps
8
Rear Delt Fly (Cable)
2 Sets
10-16 Reps
9
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
10
Upright Row (Cable)
2 Sets
12-16 Reps
11
Shoulder Press (Plate Loaded)
2 Sets
12-16 Reps
12
Leg Curl
2 Sets
15-20 Reps
@6.5
13
Sissy Squat
2 Sets
12-15 Reps
@6.5