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BoostcampPNG

Simple Yet Effective

by Troy Bautista

Program Description

This is for novice to intermediate gym goers aiming for a consistent program for the gym. Hope this helps a lot of you guys! Enjoy and stay strong! 💪🏻

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 21, 2025 05:24
  • Last Edited
    May 28, 2025 12:32
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Bench Press (Wide Grip)
3
12 reps
-
3
Decline Bench Press (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Overhead Press (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
T-Bar Row
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
15 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Skull Crusher (Barbell)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Single Arm Overhead Tricep Extension
1
-
5
Bicep Curl (Cable)
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Dip (Bodyweight)
1
-
9
Wrist Curls
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Arnold Press
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Chest Supported Row (Machine)
3
12 reps
-
9
Leg Press
3
12 reps
-
10
Calf Raise (Machine)
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Bench Press (Wide Grip)
3 Sets
12 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Pec Deck (Machine)
3 Sets
12 Reps
-
7
Cable Crossover
3 Sets
12 Reps
-
Day 3
1
Clean Deadlift
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
12 Reps
-
6
T-Bar Row
3 Sets
12 Reps
-
7
Back Extension
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
-
6
Calf Raise (Machine)
3 Sets
20 Reps
-
Day 5
1
Bicep Curl (Barbell)
1 Set
-
2
Skull Crusher (Barbell)
1 Set
-
3
Bicep Curl (Dumbbell)
1 Set
-
4
Single Arm Overhead Tricep Extension
1 Set
-
5
Bicep Curl (Cable)
1 Set
-
6
Tricep Rope Push Down (Cable)
1 Set
-
7
Hammer Curl (Dumbbell)
1 Set
-
8
Dip (Bodyweight)
1 Set
-
9
Wrist Curls
1 Set
-
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Arnold Press
3 Sets
12 Reps
-
5
Shrug (Barbell)
3 Sets
12 Reps
-
6
Lat Pulldown
3 Sets
12 Reps
-
7
Seated Row (Cable)
3 Sets
12 Reps
-
8
Chest Supported Row (Machine)
3 Sets
12 Reps
-
9
Leg Press
3 Sets
12 Reps
-
10
Calf Raise (Machine)
3 Sets
12 Reps
-
Day 2
1
Shoulder Press (Machine)
3 Sets
12 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
8
Shrug (Barbell)
3 Sets
15 Reps
-