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Full Body Hypertrophy

by Sergio Lacayo

Program Description

use if for cutting

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 11, 2025 04:26
  • Last Edited
    Sep 04, 2025 02:51

Summary

Unlock your potential with the Full Body Hypertrophy program, a comprehensive 18-week journey designed for serious lifters. With six days of targeted training each week, you'll focus on compound and isolation movements that maximize muscle growth across all major muscle groups. This program combines barbell, cable, and machine exercises, ensuring a balanced approach to building strength and size. Get ready to push your limits and transform your physique with expert-crafted workouts that deliver results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Calves
11.6%
Triceps
9.2%
Chest
8.7%
Biceps
8.7%
Front Delts
8.1%
Lats
7.5%
Middle Delts
5.8%
Hamstrings
5.2%
Glutes
4.8%
Abs
4.8%
Quadriceps
4.4%
Rear Delts
4%
Lower Back
2.3%
Adductors
1.5%
Forearms
1.2%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
7
Calf Raise (Leg Press)
4
20-30 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3
Lat Pulldown
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
-
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
7
Calf Raise (Leg Press)
4 Sets
20-30 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
15-20 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Calf Raise (Leg Press)
4 Sets
20-30 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3
Lat Pulldown
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
-
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
7
Calf Raise (Leg Press)
4 Sets
20-30 Reps
-
Day 6
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
15-20 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Calf Raise (Leg Press)
4 Sets
20-30 Reps
-