Program Description
Step back in time and build the physique you've always dreamed of with Golden Era Gains, a program meticulously crafted to emulate the training principles of bodybuilding's legendary figures. Forget fads and fleeting trends; this program is built on the tried-and-true methods that forged some of the most aesthetic and powerful physiques in history. Golden Era Gains isn't just about lifting weights; it's about mastering the art of muscular development. You'll focus on fundamental, compound movements, executed with precision and a deep mind-muscle connection, just like the champions of yesteryear. We emphasize progressive overload, proper form, and the unwavering dedication required to sculpt a balanced, classical physique—wide shoulders, a powerful chest, a V-tapered back, and thick, proportionate limbs.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedJul 13, 2025 05:17
- Last EditedJul 14, 2025 02:59
Summary
Unleash your strength with **The Art of Iron**, an 18-week program designed for serious lifters ready to elevate their training. With six days of intense workouts each week, you'll engage in expertly crafted supersets that target your entire torso, arms, and core, ensuring balanced muscle development. This program combines barbell and dumbbell movements, including the Bench Press and Deadlift, to maximize your gains and build a powerful physique. Get ready to master the art of lifting and transform your body!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Dumbbell Pullover
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Barbell Row
3
8-12 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Deadlift (Barbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-10 reps
-
1B
Overhead Press (Barbell)
3
8-12 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-10 reps
-
3B
Upright Row (Barbell)
3
12-15 reps
-
4A
Tricep Pushdown (Cable)
3
10-15 reps
-
4B
Wrist Curls
3
8-12 reps
-
5A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
5B
Single Arm Overhead Tricep Extension
3
8-14 reps
-
6
Abs Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
15-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2
Hack Squat
3
6-8 reps
-
3A
Tibialis Raise
3
10-15 reps
-
3B
Seated Hamstring Curl
3
12-15 reps
-
4
Good Morning
3
6-10 reps
-
5A
Seated Calf Raise
3
10-15 reps
-
5B
Oblique Crunch
3
10-15 reps
-
6A
Hip Abductor (Machine)
3
10-12 reps
-
6B
Hip Adductor (Machine)
3
10-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Dumbbell Pullover3 Sets
8-12 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
2B
Lat Pulldown3 Sets
8-12 Reps
-
3A
Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
3B
Barbell Row3 Sets
8-12 Reps
-
4A
Hanging Leg Raise3 Sets
15-20 Reps
-
4B
Deadlift (Barbell)3 Sets
6-8 Reps
-
Day 2
1A
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
-
1B
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2A
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
3B
Upright Row (Barbell)3 Sets
12-15 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
4B
Wrist Curls3 Sets
8-12 Reps
-
5A
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
-
5B
Single Arm Overhead Tricep Extension3 Sets
8-14 Reps
-
6
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
Day 3
1A
Calf Raise (Machine)3 Sets
15-20 Reps
-
1B
Leg Extension3 Sets
10-15 Reps
-
2
Hack Squat3 Sets
6-8 Reps
-
3A
Tibialis Raise3 Sets
10-15 Reps
-
3B
Seated Hamstring Curl3 Sets
12-15 Reps
-
4
Good Morning3 Sets
6-10 Reps
-
5A
Seated Calf Raise3 Sets
10-15 Reps
-
5B
Oblique Crunch3 Sets
10-15 Reps
-
6A
Hip Abductor (Machine)3 Sets
10-12 Reps
-
6B
Hip Adductor (Machine)3 Sets
10-12 Reps
-
Day 4
1A
Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Dumbbell Pullover3 Sets
8-12 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
2B
Lat Pulldown3 Sets
8-12 Reps
-
3A
Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
3B
Barbell Row3 Sets
8-12 Reps
-
4A
Hanging Leg Raise3 Sets
15-20 Reps
-
4B
Deadlift (Barbell)3 Sets
6-8 Reps
-
Day 5
1A
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
-
1B
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2A
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
3B
Upright Row (Barbell)3 Sets
12-15 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
4B
Wrist Curls3 Sets
8-12 Reps
-
5A
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
-
5B
Single Arm Overhead Tricep Extension3 Sets
8-14 Reps
-
6
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
Day 6
1A
Calf Raise (Machine)3 Sets
15-20 Reps
-
1B
Leg Extension3 Sets
10-15 Reps
-
2
Hack Squat3 Sets
6-8 Reps
-
3A
Tibialis Raise3 Sets
10-15 Reps
-
3B
Seated Hamstring Curl3 Sets
12-15 Reps
-
4
Good Morning3 Sets
6-10 Reps
-
5A
Seated Calf Raise3 Sets
10-15 Reps
-
5B
Oblique Crunch3 Sets
10-15 Reps
-
6A
Hip Abductor (Machine)3 Sets
10-12 Reps
-
6B
Hip Adductor (Machine)3 Sets
10-12 Reps
-