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BoostcampPNG

BECOMING BATMAN

by Martin G.
1 athletes joined

Program Description

Becoming him

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    130 minutes
  • Created
    Feb 01, 2026 05:40
  • Last Edited
    Feb 02, 2026 04:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
13.2%
Hamstrings
8.7%
Middle Delts
8%
Quadriceps
7.6%
Glutes
7.6%
Chest
7.3%
Biceps
6.8%
Upper Back
6.3%
Lats
5.2%
Abs
4.7%
Rear Delts
3.6%
Lower Back
2.6%
Forearms
2.4%
Adductors
1.7%
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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
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Leg Extension
3
10 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Tricep Extension (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
3
Deadlift (Paused)
1
1
1
5 reps
3 reps
1 reps
-
-
-
4
Pull-Up (Weighted)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
T-Bar Row
3
6 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
-
2
Bench Press (Barbell)
4 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Preacher Curl (Machine)
3 Sets
10 Reps
-
5
Hamstring Curl
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
-
2
Overhead Press (Barbell)
4 Sets
5 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
8 Reps
-
5
T-Bar Row
3 Sets
8 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Weighted)
2 Sets
AMRAP
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Hamstring Curl
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
8 Reps
-
5
Pull-Up (Weighted)
3 Sets
5 Reps
-
6
Preacher Curl (Machine)
3 Sets
10 Reps
-
Day 5
1
Spoto Press
3 Sets
5 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Lateral Raise (Machine)
3 Sets
10 Reps
-
4
Hammer Curl (Cable)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Preacher Curl (Machine)
3 Sets
10 Reps
-
7
Tricep Extension (Machine)
3 Sets
10 Reps
-
Day 6
1
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
3
Deadlift (Paused)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
-
-
-
4
Pull-Up (Weighted)
3 Sets
8 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
T-Bar Row
3 Sets
6 Reps
-