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Workout

by Tyler R.
2 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2025 10:05
  • Last Edited
    Jun 18, 2025 10:35

Summary

Unleash your strength with this comprehensive 16-week workout program designed for dedicated lifters. Committing to four days a week, you'll tackle a mix of barbell, dumbbell, and bodyweight exercises that target all major muscle groups, ensuring balanced development and explosive power. Each session is crafted to progressively challenge your limits, featuring staple moves like the Bench Press, Deadlift, and Pull-Up. Get ready to build muscle, increase strength, and transform your physique with structured intensity and expert guidance.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Dip (Bodyweight)
3 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
3 Reps
85%
2
Bent Over Row (Barbell)
3 Sets
6 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
4
Seated Row (Machine)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
1 Set
5 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
1 Set
10 Reps
-
-
4
Seated Calf Raise
2 Sets
15 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Arnold Press
3 Sets
8 Reps
-
3
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-