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BoostcampPNG

The Spider 🕸💪

by Dataney P.
1 athletes joined

Program Description

Look like Spider-Man

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 20, 2025 05:13
  • Last Edited
    Dec 28, 2025 09:14
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.9%
Forearms
12.7%
Triceps
9.5%
Upper Back
7.9%
Front Delts
7.9%
Lats
6.3%
Middle Delts
6.3%
Abs
5.6%
Rear Delts
4.8%
Quadriceps
4.8%
Glutes
4.8%
Hamstrings
4.8%
Chest
3.2%
Neck
3.2%
Adductors
1.6%
Lower Back
0.8%
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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
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1-3 reps
3-5 reps
RPE 8.5-9.5
RPE 7.5-8
2A
Legs Up Bench Press (Barbell)
2
5-8 reps
-
2B
Preacher Curl (Dumbbell)
2
5-8 reps
-
3A
Smith Machine Row
1
6-10 reps
-
3B
Lateral Raise (Cable)
2
6-10 reps
-
4
Wrist Curls
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-10 reps
-
3
Hammer Curl (Cable)
4
5-8 reps
-
4A
Cable Crunch
2
8-12 reps
-
4B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
5-8 reps
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
2A
AD Press (Smith Machine)
2
5-8 reps
-
2B
Preacher Curl (EZ Bar)
2
6-10 reps
-
3A
Tricep Extension (Cable)
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
8-12 reps
-
4A
Wrist Curls
1
15-20 reps
-
4B
Wrist Extension (Dumbbell)
1
15-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1-3 Reps
3-5 Reps
@8.5-9.5
@7.5-8
2A
Legs Up Bench Press (Barbell)
2 Sets
5-8 Reps
-
2B
Preacher Curl (Dumbbell)
2 Sets
5-8 Reps
-
3A
Smith Machine Row
1 Set
6-10 Reps
-
3B
Lateral Raise (Cable)
2 Sets
6-10 Reps
-
4
Wrist Curls
2 Sets
12-16 Reps
-
Day 2
1
Zercher Squat (Barbell)
2 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
-
3
Hammer Curl (Cable)
4 Sets
5-8 Reps
-
4A
Cable Crunch
2 Sets
8-12 Reps
-
4B
Neck Curl
2 Sets
15-20 Reps
-
Day 3
1A
Pull-Up (Weighted)
1 Set
5-8 Reps
-
1B
Pull-Up (Bodyweight)
1 Set
AMRAP
-
2A
AD Press (Smith Machine)
2 Sets
5-8 Reps
-
2B
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
-
3A
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
3B
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
4A
Wrist Curls
1 Set
15-20 Reps
-
4B
Wrist Extension (Dumbbell)
1 Set
15-20 Reps
-