logo
BoostcampPNG

flase

by Zechariah JimmiJams

Program Description

wry

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 10, 2025 01:17

Summary

Embark on an 18-week journey designed to build strength and muscle with this comprehensive program. Committing to five days a week, you'll tackle a mix of upper and lower body workouts featuring essential lifts like the Bench Press and Romanian Deadlift, alongside targeted exercises for arms and legs. Each session is crafted to push your limits and enhance your performance, ensuring you gain both power and definition. Get ready to transform your physique and elevate your training game!
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
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
-