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Aesthetic Power 5×5 Hypertrophy

by Joey R.

Program Description

The purpose of this program is to build a strong, balanced, and aesthetic upper body through progressive overload and structured recovery. By focusing on foundational 5×5 compound lifts and targeted accessory work, the plan develops dense muscle, symmetry, and long-term strength without unnecessary volume. Every session is designed to be performed fresh, allowing maximum effort, consistent progression, and a physique that’s powerful, proportionate, and timeless.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 04, 2025 04:13
  • Last Edited
    Nov 04, 2025 06:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
12.1%
Biceps
8.9%
Front Delts
8.3%
Abs
7%
Chest
6.4%
Lats
6.4%
Quadriceps
6.4%
Glutes
6.4%
Hamstrings
6.4%
Rear Delts
5.8%
Middle Delts
3.8%
Forearms
2.9%
Neck
2.6%
Adductors
1.6%
Lower Back
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Dumbbell Row
5
5 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Shrug (Barbell)
3
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
5 reps
-
2
JM Press (Smith Machine)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
8-12 reps
-
6
Shrug (Dumbbell)
3
10-15 reps
-
7
Neck Extension
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Hammer Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
10-15 reps
-
6
Neck Curl
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Romanian Deadlift (Barbell)
5
5 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Neck Extension
1
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Neck Curl
1 Set
5 mins
-
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
JM Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Neck Extension
1 Set
5 mins
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Neck Curl
1 Set
5 mins
-
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Neck Extension
1 Set
5 mins
-