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BoostcampPNG

Toji fushigurou

by North S.

Program Description

To obtain a V-Taper Physique IMPORTANT: For Maximum gains, do progressive overload as you get stronger, intense Ab workouts that target the all parts such as obliques, lower abs etc. every 2 days starting Monday or Tuesday, trap workouts 2-3 times a week, and fore arm workouts 2-3 times a week with reasonable rest. REMINDER: Eat, Sleep, and Rest Properly to grow properly.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 20, 2025 03:12
  • Last Edited
    Dec 20, 2025 03:14
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.3%
Triceps
14.3%
Chest
11.8%
Upper Back
10.4%
Abs
9.5%
Lats
8%
Quadriceps
6.9%
Biceps
5.3%
Rear Delts
4.7%
Middle Delts
4.5%
Hamstrings
2.1%
Calves
2.1%
Forearms
1.7%
Glutes
1.3%
Adductors
0.2%
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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
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Push Up
1
1 mins
-
2C
Push Up
1
1 mins
RPE 10
3A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Decline Push Up
1
1 mins
-
3C
Diamond Push Up
1
1 mins
-
4
Bicep Curl (Dumbbell)
2
13-15 reps
-
5
Dip (Weighted)
2
12-15 reps
-
6
Tricep Extension (Cable)
2
12-15 reps
-
7
Dumbbell Row
2
12-15 reps
RPE 8.5
8
Lat Pulldown
2
13-15 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
2
1 mins
-
2
Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 8.5
6
Front Raise
3
12-15 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
2
12-15 reps
-
8
Reverse Pec Deck
2
15 reps
-
9
Decline Sit Up (Weighted)
3
1
15 reps
10 reps
-
-
10
Modified Dragon Fly
3
1
15 reps
10 reps
-
-
11
Shrug (Trap Bar)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Wall Sit
1
1 mins
-
3
Jump Squat
1
1 mins
-
4
Jump Switch Lunge
3
20 reps
-
5
Pistol Squat
3
3 reps
RPE 9
6
Reverse Nordic Curl
3
6 reps
-
7
Sissy Squat
3
6 reps
-
8
Single Leg Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
1B
Push Up
1
1 mins
-
1C
Diamond Push Up
1
1 mins
-
2A
Decline Bench Press (Dumbbell)
2
12-15 reps
-
2B
Decline Push Up
1
1 mins
-
2C
Push Up
1
1 mins
-
3
Dip (Weighted)
2
12-15 reps
-
4
Tricep Kickback
2
13-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Lateral Raise (Cable)
2
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Bicep Curl (Dumbbell)
2
15 reps
-
3
Dumbbell Row
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
13-15 reps
-
5
Single Arm Rear Delt Cable Fly
2
13-15 reps
-
6
Reverse Pec Deck
2
15 reps
-
7
Hanging Knee Raise
3
1
13-15 reps
8-10 reps
-
-
8
Side Crunch (Cable)
3
15 reps
-
9
Trap Bar Power Shrug
1
5 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
10 Reps
@9
2A
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
2B
Push Up
1 Set
1 mins
-
2C
Push Up
1 Set
1 mins
@10
3A
Decline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
3B
Decline Push Up
1 Set
1 mins
-
3C
Diamond Push Up
1 Set
1 mins
-
4
Bicep Curl (Dumbbell)
2 Sets
13-15 Reps
-
5
Dip (Weighted)
2 Sets
12-15 Reps
-
6
Tricep Extension (Cable)
2 Sets
12-15 Reps
-
7
Dumbbell Row
2 Sets
12-15 Reps
@8.5
8
Lat Pulldown
2 Sets
13-15 Reps
@9
9
Reverse Wrist Curl (Dumbbell)
1 Set
5 mins
-
Day 2
1
Pike Push Up
2 Sets
1 mins
-
2
Push Up
2 Sets
1 mins
-
3
Push Up
2 Sets
1 mins
-
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
5
Lateral Raise (Cable)
2 Sets
13-15 Reps
@8.5
6
Front Raise
3 Sets
12-15 Reps
@10
7
Single Arm Rear Delt Cable Fly
2 Sets
12-15 Reps
-
8
Reverse Pec Deck
2 Sets
15 Reps
-
9
Decline Sit Up (Weighted)
3 Sets
1 Set
15 Reps
10 Reps
-
-
10
Modified Dragon Fly
3 Sets
1 Set
15 Reps
10 Reps
-
-
11
Shrug (Trap Bar)
1 Set
5 mins
-
Day 3
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Wall Sit
1 Set
1 mins
-
3
Jump Squat
1 Set
1 mins
-
4
Jump Switch Lunge
3 Sets
20 Reps
-
5
Pistol Squat
3 Sets
3 Reps
@9
6
Reverse Nordic Curl
3 Sets
6 Reps
-
7
Sissy Squat
3 Sets
6 Reps
-
8
Single Leg Calf Raise
3 Sets
15 Reps
-
Day 4
1A
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
1B
Push Up
1 Set
1 mins
-
1C
Diamond Push Up
1 Set
1 mins
-
2A
Decline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
2B
Decline Push Up
1 Set
1 mins
-
2C
Push Up
1 Set
1 mins
-
3
Dip (Weighted)
2 Sets
12-15 Reps
-
4
Tricep Kickback
2 Sets
13-15 Reps
-
5
Front Raise
3 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
7
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
1 Set
5 mins
-
Day 5
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
3
Dumbbell Row
2 Sets
15 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
13-15 Reps
-
5
Single Arm Rear Delt Cable Fly
2 Sets
13-15 Reps
-
6
Reverse Pec Deck
2 Sets
15 Reps
-
7
Hanging Knee Raise
3 Sets
1 Set
13-15 Reps
8-10 Reps
-
-
8
Side Crunch (Cable)
3 Sets
15 Reps
-
9
Trap Bar Power Shrug
1 Set
5 mins
-