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BoostcampPNG

Max ROI Novice Program

by Steven H.

Program Description

This program aims to maximize return on investment, doing as little as possible for as much results as possible.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 25, 2025 05:28
  • Last Edited
    Jul 10, 2025 01:22

Summary

Unlock your potential with the Max ROI Novice Program, a comprehensive 16-week training plan designed for those ready to build strength and confidence. Committing to four days a week, you'll engage in a variety of effective exercises like the Incline Bench Press and Barbell Row, targeting multiple muscle groups for balanced development. This program is perfect for beginners looking to maximize their return on investment in fitness, ensuring each session counts. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Neck Extension
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Face Pull
3
10-15 reps
-
3
Hanging Knee Raise
2
10-15 reps
-
4
Neck Flexion
1
10-15 reps
-
5
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Squat (Barbell)
3
4-8 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Neck Lateral Flexion
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Neck Extension
1 Set
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Squat (Barbell)
3 Sets
4-8 Reps
-
4
Standing Calf Raise
2 Sets
10-15 Reps
-
5
Neck Lateral Flexion
2 Sets
10-15 Reps
-
6
Cable Crunch
2 Sets
10-15 Reps
-
Day 3
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Face Pull
3 Sets
10-15 Reps
-
3
Hanging Knee Raise
2 Sets
10-15 Reps
-
4
Neck Flexion
1 Set
10-15 Reps
-
5
Standing Calf Raise
2 Sets
10-15 Reps
-