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The Steel Strata Program

by Diego M.
19 athletes joined

Program Description

To optimize full body muscle growth. With a strong focus on the upper body. Each workout is specifically designed for optimization, with each muscle group being targeted 2+ times per week; no fluff included. Push yourself and reap the rewards of the Steel Strata Program. The only thing between you and your dream physique is consistency and hard work. Stay Hard and watch your dreams manifest into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 08, 2025 09:13
  • Last Edited
    Apr 29, 2025 11:04
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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
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Barbell Row
4
5-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
4
5-8 reps
-
4
Cable-Rope Lat Prayers
4
6-10 reps
-
5
Incline Curl (Dumbbell)
4
5-8 reps
-
6
Incline Hammer Curl (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6A
DB Seated Lateral Raises
3
6-10 reps
-
6B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Dumbbell)
4
5-8 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5A
DB Seated Lateral Raises
3
6-10 reps
-
5B
Rear Delt Fly (Dumbbell)
3
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
6-10 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3A
Standing Calf Raise
3
8-12 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4
Leg Extension
3
5-8 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
4
5-8 reps
-
3
Meadow Row
4
5-8 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
4
6-10 reps
-
6
Hammer Preacher Curl
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Low To High Cable Fly
4
6-10 reps
-
4
Dip (Weighted)
4
5-8 reps
-
5
Skull Crusher (Dumbbell)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
5-8 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Deadlift (Barbell)
4
4-6 reps
-
3A
Nordic Curl
3
5-8 reps
-
3B
Weighted Hanging Leg Raises
3
8-12 reps
-
4A
Face Pull
3
6-10 reps
-
4B
Shrug (Dumbbell)
3
6-10 reps
-
5
Neck Extensions & Flexions
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Warm Up
1 Set
1 Reps
-
2
Barbell Row
4 Sets
5-8 Reps
-
3
Pull-Up (Neutral Grip, Weighted)
4 Sets
5-8 Reps
-
4
Cable-Rope Lat Prayers
4 Sets
6-10 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
5-8 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
5-8 Reps
-
Day 2
1
Warm Up
1 Set
1 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
6-10 Reps
-
4
Low To High Cable Fly
3 Sets
6-10 Reps
-
5A
DB Seated Lateral Raises
3 Sets
6-10 Reps
-
5B
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
Day 3
1
Warm Up
1 Set
1 Reps
-
2
Squat (Barbell)
3 Sets
4-6 Reps
-
3A
Standing Calf Raise
3 Sets
8-12 Reps
-
3B
Weighted Hanging Leg Raises
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
5-8 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 4
1
Warm Up
1 Set
1 Reps
-
2
Weighted Wide Grip Pullups
4 Sets
5-8 Reps
-
3
Meadow Row
4 Sets
5-8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
5
Preacher Curl (Dumbbell)
4 Sets
6-10 Reps
-
6
Hammer Preacher Curl
3 Sets
6-10 Reps
-
Day 6
1
Warm Up
1 Set
1 Reps
-
2
Deadlift (Barbell)
4 Sets
4-6 Reps
-
3A
Nordic Curl
3 Sets
5-8 Reps
-
3B
Weighted Hanging Leg Raises
3 Sets
8-12 Reps
-
4A
Face Pull
3 Sets
6-10 Reps
-
4B
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
5
Neck Extensions & Flexions
3 Sets
10-15 Reps
-
Day 5
1
Warm Up
1 Set
1 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
-
3
Low To High Cable Fly
4 Sets
6-10 Reps
-
4
Dip (Weighted)
4 Sets
5-8 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-