Program Description
You can do this program forever if you want. Guaranteed you will get a good V tape without neglecting legs too much. I train neck 2 times a week at home, I recommend you train neck for the Toji look. If you're a beginner, do 2 sets per exercise. Take the days off any time you want. I usually do 5 days in a row and take the weekend off.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedSep 12, 2025 03:27
- Last EditedSep 15, 2025 01:15
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
9.8%
Abs
9.8%
Front Delts
9%
Lats
8.1%
Biceps
8.1%
Chest
7.7%
Middle Delts
7.3%
Hamstrings
5.6%
Rear Delts
4.7%
Quadriceps
4.7%
Calves
4.3%
Lower Back
3.8%
Glutes
3%
Forearms
1.3%
Adductors
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips (Bodyweight or Weighted)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Power Shrug
3
6-10 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
6-12 reps
-
6
Decline Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Lying Leg Curl
3
7-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-20 reps
-
6
Serratus Punch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Gironda Pullup
3
AMRAP
-
3
Y Raise
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
Katana Extension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Side Bend (Dumbbell)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Upright Row (Barbell)
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Dips (Bodyweight or Weighted)3 Sets
4-8 Reps
-
2
Chin-Up (Weighted)3 Sets
6-10 Reps
-
3
Power Shrug3 Sets
6-10 Reps
-
4
JM Press (Smith Machine)3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)3 Sets
6-12 Reps
-
6
Decline Crunch3 Sets
10-20 Reps
-
Day 3
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Lying Leg Curl3 Sets
7-10 Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Seated Calf Raise3 Sets
15-20 Reps
-
5
Leg Raise (Captain's Chair)3 Sets
10-20 Reps
-
6
Serratus Punch3 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2
Gironda Pullup3 Sets
AMRAP
-
3
Y Raise3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
6
Katana Extension3 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Standing Calf Raise3 Sets
15-20 Reps
-
3
Shoulder Press (Machine)3 Sets
8-12 Reps
-
4
Side Bend (Dumbbell)3 Sets
10-20 Reps
-
5
Bayesian Curl3 Sets
8-12 Reps
-
6
Upright Row (Barbell)3 Sets
10-15 Reps
-
Day 2
1
AD Press (Smith Machine)3 Sets
6-10 Reps
-
2
Dumbbell Row3 Sets
8-12 Reps
-
3
Pec Deck (Machine)3 Sets
8-12 Reps
-
4
Hammer Curl3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Reverse Pec Deck3 Sets
12-15 Reps
-