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Greg's 5-Day Calorie Deficit Hypertrophy Plan

by Greg H.

Program Description

Build or maintain muscle while in a calorie deficit.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 13, 2026 03:52
  • Last Edited
    Mar 13, 2026 04:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Triceps
9.5%
Biceps
9.5%
Front Delts
8.5%
Abs
8%
Middle Delts
7%
Lats
7%
Hamstrings
7%
Quadriceps
6.5%
Glutes
6%
Chest
5%
Rear Delts
5%
Forearms
4%
Lower Back
2.5%
Calves
2.5%
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
2
15 reps
-
7
Skull Crusher (Barbell)
2
12 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
2
15 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Face Pull
2
15 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Bayesian Curl
2
15 reps
-
9
Ab Wheel
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback
2
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Single Leg Calf Raise (Weighted)
2
15 reps
-
9
Back Extension (Weighted)
2
15 reps
-
10
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
-
2
Incline Curl (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
2
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Upright Row (Barbell)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Wrist Curls
2
25 reps
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shrug (Barbell)
3
12 reps
-
3
Chest Fly (Machine)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Leg Extension
2
15 reps
-
7
Leg Curl
2
15 reps
-
8
Sit Up
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Face Pull
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Bayesian Curl
1 Set
1 Set
15 Reps
15 Reps
-
-
9
Ab Wheel
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Glute Kickback
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Single Leg Calf Raise (Weighted)
1 Set
1 Set
15 Reps
15 Reps
-
-
9
Back Extension (Weighted)
1 Set
1 Set
15 Reps
15 Reps
-
-
10
Hanging Leg Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Single Arm Pushdown
1 Set
1 Set
15 Reps
15 Reps
-
-
4
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Upright Row (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
8
Wrist Curls
1 Set
1 Set
25 Reps
25 Reps
-
-
9
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
4
Face Pull
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
-
-
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Leg Curl
1 Set
1 Set
15 Reps
15 Reps
-
-
8
Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-