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by Zechariah JimmiJams

Program Description

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Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 07, 2025 10:28
  • Last Edited
    Jul 07, 2025 10:30
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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
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Band Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
2
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Band Face Pull
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Twist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Wrist Curls
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
7
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Chest Fly (Cable)
2 Sets
10-12 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
5
Bayesian Curl
3 Sets
10-15 Reps
-
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
9
Band Face Pull
2 Sets
AMRAP
-
Day 2
1
Sissy Squat (Weighted)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
15-20 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Wrist Curls
3 Sets
AMRAP
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
10-12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Upright Row (Barbell)
2 Sets
10-15 Reps
-
6
Band Face Pull
3 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
8
Twist Curls
3 Sets
10-15 Reps
-
Day 4
1
Sissy Squat (Weighted)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
15-20 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Wrist Curls
3 Sets
AMRAP
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
4
Bayesian Curl
3 Sets
10-15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
7
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-