Program Description
Enjoyment
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedJan 25, 2026 11:52
- Last EditedJan 29, 2026 07:19
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Triceps
10.9%
Quadriceps
9%
Upper Back
8.6%
Chest
8.4%
Abs
7.8%
Glutes
7.2%
Lats
6.7%
Hamstrings
6.7%
Biceps
6.2%
Middle Delts
4.8%
Forearms
2.8%
Rear Delts
2.8%
Lower Back
2.3%
Adductors
1.2%
Calves
0.9%
Other
0.9%
Abductors
0.9%
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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
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Good Morning
3
10 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
4
Lying Cable Rope Curls3 Sets
12-15 Reps
-
5
Pec Deck (Machine)3 Sets
15-20 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown3 Sets
12-15 Reps
-
2
Overhead Extension (Dumbbell)3 Sets
10-12 Reps
-
3
Barbell Row4 Sets
8-10 Reps
-
4
Dip (Weighted)4 Sets
6-8 Reps
-
5A
Chest Supported Row (Dumbbell)3 Sets
10-12 Reps
-
5B
Back Extension3 Sets
20 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)4 Sets
6-8 Reps
-
2
Lying Side Lateral Raise3 Sets
12-15 Reps
-
3
Rear Delt Fly (Machine)3 Sets
15-20 Reps
-
4
Front Raise3 Sets
12-15 Reps
-
5
Shrug (Dumbbell)3 Sets
15-20 Reps
-
Day 5
1
Incline Bench Press (Barbell)3 Sets
12-15 Reps
-
2A
Single Arm Row (Cable)3 Sets
12-15 Reps
-
2B
Standing Pullover (Cable)3 Sets
12-15 Reps
-
3
Bench Press (Dumbbell)4 Sets
6-8 Reps
-
4
Lat Pulldown (Close Grip)3 Sets
12-15 Reps
-
5
Fly Press (Dumbbell)3 Sets
12-15 Reps
-
6
Pull-Up (Weighted)4 Sets
6-8 Reps
-
7A
Flutter Kicks3 Sets
1 mins
-
7B
Russian Twist3 Sets
1 mins
-
7C
Plank3 Sets
1 mins
-
Day 6
1
Seated Military Press (Barbell)4 Sets
6-8 Reps
-
2
Hammer Curl (Dumbbell)3 Sets
12-15 Reps
-
3
Skull Crusher (Barbell)3 Sets
12-15 Reps
-
4A
Behind The Back Lateral Raise (Cable)3 Sets
12-15 Reps
-
4B
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)3 Sets
10-12 Reps
-
6
Reverse Grip Tricep Extension3 Sets
12-15 Reps
-
7A
Sissy Squat3 Sets
12-15 Reps
-
7B
Leg Extension3 Sets
12-15 Reps
-
8
Lying Leg Curl3 Sets
12-15 Reps
-
9
Zercher Squat (Barbell)4 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)4 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
4A
Step-Up (Weighted)3 Sets
8-10 Reps
-
4B
Single Leg Hamstring Curl3 Sets
12-15 Reps
-
5
Standing Calf Raise3 Sets
15-20 Reps
-
6A
Box Jump3 Sets
4-6 Reps
-
6B
Kettlebell Swing3 Sets
12-15 Reps
-
7A
Good Morning3 Sets
10 Reps
-
7B
Hip Abductor (Machine)3 Sets
15 Reps
-
8A
Hanging Leg Raise3 Sets
12-15 Reps
-
8B
Side Plank with Reach Through3 Sets
1 mins
-
8C
Cable Crunch3 Sets
12-15 Reps
-