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Silly Geese

by Emily Hime
1 athletes joined

Program Description

Just a silly little workout for some silly little girls.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2025 01:25
  • Last Edited
    Jun 18, 2025 12:56

Summary

Unleash your potential with the Silly Geese program, a comprehensive 16-week journey designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in a balanced mix of machine, cable, and bodyweight exercises targeting all major muscle groups, from powerful back pulls to explosive chest presses. This program emphasizes progressive overload, ensuring you challenge yourself while building muscle and endurance. Get ready to transform your physique and boost your confidence as you conquer each workout!
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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
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Lying Leg Curl
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-