logo
BoostcampPNG

Built to Roll: 4-Day Big Arm Blueprint

by Caio Crepaldi

Program Description

A hybrid program for grapplers who want to look as good as they move. 4 days a week. Big arms. Strong back. No BS. Built to match the cost of training jiu-jitsu, this plan blends strength, targeted aesthetics, and low-back resilience. You’ll train smart, recover better, and grow where it counts. Perfect for those who want size, symmetry, and raw power.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 08, 2025 02:38
  • Last Edited
    Jun 18, 2025 11:57

Summary

Unleash your potential with the Built to Roll: 4-Day Big Arm Blueprint, an 18-week program designed to sculpt impressive arms while enhancing overall upper and lower body strength. This program combines targeted machine and free weight exercises, including chest presses, tricep pushdowns, and chin-ups, structured over four days each week. Experience progressive overload and maximize your gains with a focus on intensity and technique, ensuring you build muscle effectively and safely. Get ready to roll up your sleeves and transform your physique!
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
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
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Preacher Curl (Barbell)
2
5-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Back Extension
2
-
4
Lying Leg Curl
3
6-10 reps
-
5
Leg Extension
2
6-10 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Fly (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
8
Standing Calf Raise
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Seated Hamstring Curl
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5A
French Press (Barbell)
3
6-10 reps
-
5B
Upright Row (Barbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
2
5-8 reps
-
7
Abs Crunch (Machine)
2
6-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
3
Rear Delt Fly (Machine)
2 Sets
6-10 Reps
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
5
Tricep Pushdown (Cable)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@10
6
Preacher Curl (Barbell)
2 Sets
5-8 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 2
1
Hack Squat
2 Sets
5-8 Reps
-
2
Seated Row (Cable)
2 Sets
6-10 Reps
-
3
Back Extension
2 Sets
-
4
Lying Leg Curl
3 Sets
6-10 Reps
-
5
Leg Extension
2 Sets
6-10 Reps
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Abs Crunch (Machine)
2 Sets
6-10 Reps
-
Day 3
1
Shoulder Press (Machine)
2 Sets
5-8 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Chest Fly (Machine)
2 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
-
Day 4
1
Leg Press
2 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Seated Hamstring Curl
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
6-10 Reps
-
5A
French Press (Barbell)
3 Sets
6-10 Reps
-
5B
Upright Row (Barbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Barbell)
2 Sets
5-8 Reps
-
7
Abs Crunch (Machine)
2 Sets
6-10 Reps
-
8
Standing Calf Raise
2 Sets
-
-