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Wolverine for Comic Con

by Andrew C.
3 athletes joined

Program Description

Just a four-day split that I’m using to help build muscle and strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 12:19
  • Last Edited
    Jun 18, 2025 09:42

Summary

Unleash your inner superhero with the "Wolverine for Comic Con" program! Over 16 weeks, you'll engage in a rigorous 7-day-a-week training regimen designed to sculpt your physique and boost your strength. This comprehensive program incorporates a variety of exercises, including incline bench presses, leg extensions, and cable flys, ensuring a balanced approach to building muscle and enhancing endurance. Perfect for those looking to transform their body and channel their favorite comic book character, this program will have you feeling powerful and ready to take on any challenge!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Tricep Extension (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5A
Hip Abductor (Machine)
3 Sets
10 Reps
-
5B
Hip Adductor (Machine)
3 Sets
10 Reps
-
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
-
2
Bicep Curl (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
5
Hammer Curl (Cable)
3 Sets
10 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
T-Bar Row
6 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
T-Bar Row
6 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 7
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Tricep Extension (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 5
1
Rest day
3 Sets
1 Reps
-