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Flay Program (4 Day)

by isaac B.
1 athletes joined

Program Description

Get big!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2025 02:43
  • Last Edited
    Jun 18, 2025 11:23

Summary

The Flay Program is a comprehensive 16-week strength training plan designed for serious lifters looking to maximize their gains. With four focused training days each week, you'll target major muscle groups through a variety of exercises, including dumbbell presses, machine rows, and barbell lifts. This program emphasizes progressive overload, ensuring you challenge yourself with each session while building muscle and strength effectively. Equip yourself with a full gym and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
2
6-10 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7A
Preacher Curl (Barbell)
2
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Skull Crusher (Barbell)
2
6-10 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Lat Pulldown
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
7A
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7B
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
-
Day 2
1
Hack Squat
5 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl
1 Set
8-20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
6-10 Reps
-
6
Reverse Pec Deck
2 Sets
8-12 Reps
-
7
Overhead Press (Machine)
2 Sets
6-10 Reps
-
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Seated Row (Cable)
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Pec Deck (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
7A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
-
7B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
2
Skull Crusher (Barbell)
2 Sets
6-10 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-20 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Hack Squat
5 Sets
6-10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
7
Hamstring Curl
1 Set
8-20 Reps
-