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Embry starred

by William T.
1 athletes joined

Program Description

Optimal muscle growth with an emphasis on wider/thicker back and 3d shoulders. 6 days a week 3x

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2025 10:30
  • Last Edited
    May 20, 2025 11:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
2
1
15 reps
12 reps
-
-
4
Standing Low Cable Chest Press
1
2
12 reps
10 reps
-
-
5
Chest Fly (Cable)
1
1
15 reps
20 reps
-
-
6A
Overhead Cable Rope Extention
1
2
15 reps
12 reps
-
-
6B
Skull Crusher (Dumbbell)
2
1
12 reps
10 reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
8
Single Arm Pushdown
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
12 reps
10 reps
-
-
2
T-Bar Row
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
4
Rear Delt Row
1
2
15 reps
12 reps
-
-
5
Lat Pulldown (Single Arm)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (EZ Bar)
2
2
12 reps
10 reps
-
-
7
Incline Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
8
Preacher Curl (Dumbbell)
2
1
12 reps
10 reps
-
-
9
21s (EZ Bar)
2
21 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Rear Delt Fly (Cable)
2
1
12 reps
10 reps
-
-
2B
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
-
-
2C
Rear Delt Fly (Dumbbell)
2
1
12 reps
10 reps
-
-
3
Face Pull
1
2
20 reps
15 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5A
Shrug (Barbell)
2
15 reps
-
5B
Shrug (Dumbbell)
2
15 reps
-
6
Squat (Barbell)
2
2
10 reps
8 reps
-
-
7
Lunge (Dumbbell)
1
2
12 reps
10 reps
-
-
8A
Standing Calf Raise
3
15 reps
-
8B
Glute Bridge (Bodyweight)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Low Cable Incline Chest Fly
2 Sets
1 Set
15 Reps
12 Reps
-
-
4
Standing Low Cable Chest Press
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Chest Fly (Cable)
1 Set
1 Set
15 Reps
20 Reps
-
-
6A
Overhead Cable Rope Extention
1 Set
2 Sets
15 Reps
12 Reps
-
-
6B
Skull Crusher (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
8
Single Arm Pushdown
2 Sets
15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
T-Bar Row
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Rear Delt Row
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Lat Pulldown (Single Arm)
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Bicep Curl (EZ Bar)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
7
Incline Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
8
Preacher Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
9
21s (EZ Bar)
2 Sets
21 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2A
Rear Delt Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
2B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
2C
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Face Pull
1 Set
2 Sets
20 Reps
15 Reps
-
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5A
Shrug (Barbell)
2 Sets
15 Reps
-
5B
Shrug (Dumbbell)
2 Sets
15 Reps
-
6
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
7
Lunge (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
8A
Standing Calf Raise
3 Sets
15 Reps
-
8B
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Low Cable Incline Chest Fly
2 Sets
1 Set
15 Reps
12 Reps
-
-
4
Standing Low Cable Chest Press
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Chest Fly (Cable)
1 Set
1 Set
15 Reps
20 Reps
-
-
6A
Overhead Cable Rope Extention
1 Set
2 Sets
15 Reps
12 Reps
-
-
6B
Skull Crusher (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
8
Single Arm Pushdown
2 Sets
15 Reps
-
Day 5
1
Wide Grip Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
T-Bar Row
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Rear Delt Row
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Lat Pulldown (Single Arm)
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Bicep Curl (EZ Bar)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
7
Incline Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
8
Preacher Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
9
21s (EZ Bar)
2 Sets
21 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
-
Day 6
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2A
Rear Delt Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
2B
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
2C
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Face Pull
1 Set
2 Sets
20 Reps
15 Reps
-
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5A
Shrug (Barbell)
2 Sets
15 Reps
-
5B
Shrug (Dumbbell)
2 Sets
15 Reps
-
6
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
7
Lunge (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
8A
Standing Calf Raise
3 Sets
15 Reps
-
8B
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-