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BoostcampPNG

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
    Aug 13, 2025 06:18
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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
-