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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
    Jun 18, 2025 09:14

Summary

Embark on a transformative 12-week journey with the "Embry Starred" program, designed for those ready to elevate their strength training. Committing to six days a week, you'll engage in a variety of exercises targeting major muscle groups, including chest and back, utilizing both barbells and cables. Each session is structured to maximize intensity and efficiency, ensuring you build muscle and enhance endurance. Perfect for anyone looking to push their limits in a garage gym setting, this program will help you achieve your fitness goals with confidence.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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
-