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maliko

by Dominik P.
1 athletes joined

Program Description

to make malik strong

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 16, 2026 01:13
  • Last Edited
    Feb 17, 2026 03:57
Muscle Engagement
Front
Back
MuscleSet
Abs
16%
Front Delts
9.5%
Chest
9.3%
Triceps
9.3%
Biceps
9%
Upper Back
8.5%
Quadriceps
7.9%
Lats
5.8%
Hamstrings
5%
Glutes
5%
Middle Delts
4.1%
Forearms
2.8%
Calves
2.3%
Rear Delts
2%
Abductors
1.2%
Lower Back
0.9%
Adductors
0.9%
Cardio
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
High To Low Cable Flyes
2
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Dip (Weighted)
4
10 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
9
High To Low Cable Flyes
3
15 reps
-
10
Cross Body Tricep Extensions
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
2
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
8 reps
8 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Dragon Fly
3
6 reps
-
4
Decline Sit Up (Weighted)
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Hanging Leg Raise
4
15 reps
-
7
Calf Raise (Machine)
4
10 reps
-
8
Walking Lunge (Dumbbell)
3
10 reps
-
9
Cable Crunch
3
12 reps
-
10
Russian Twist (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
2
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
2
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
2
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Reverse Grip)
3
8 reps
-
2
Shrug (Dumbbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Bayesian Curl
3
10 reps
-
5
Spider Curl
3
12 reps
-
6
T-Bar Row
3
10 reps
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Standing Pullover (Cable)
3
10 reps
-
9
Barbell Row
3
10 reps
-
10
Preacher Curl (Barbell)
2
10 reps
-
11
Hammer Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Dragon Fly
3
6 reps
-
3
Cable Crunch
3
14 reps
-
4
Russian Twist (Dumbbell)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
High To Low Cable Flyes
1 Set
1 Set
15 Reps
15 Reps
-
-
10
Cross Body Tricep Extensions
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Dragon Fly
1 Set
1 Set
6 Reps
6 Reps
-
-
4
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
8
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Lat Pulldown (Reverse Grip)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Spider Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
6
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Dumbbell Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
8
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Barbell Row
1 Set
1 Set
10 Reps
10 Reps
-
-
10
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
11
Hammer Curl (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Cardio
1 Set
-
2
Dragon Fly
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Cable Crunch
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
-
-
-
4
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-