logo
BoostcampPNG

RUINBORN

by Aryan S.
1 athletes joined

Program Description

Build muscle gradually with high intensity. Moderate volume. Gradual gains over time

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 12, 2025 11:50
  • Last Edited
    Oct 14, 2025 09:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Biceps
10.1%
Upper Back
9.6%
Lats
9.1%
Chest
8.7%
Front Delts
7.6%
Hamstrings
6.5%
Quadriceps
5.8%
Glutes
5.8%
Abs
5.4%
Calves
5.4%
Middle Delts
5.3%
Lower Back
3.3%
Forearms
2.9%
Rear Delts
2.4%
Adductors
0.7%
Abductors
0.4%
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
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
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Overhead Press (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Machine)
2
10-15 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2
Leg Press
2
6-10 reps
-
3A
Power Shrug
2
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Split Squat (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Dumbbell Row
2
8-12 reps
-
2A
AD Press (Smith Machine)
2
8-12 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
6-12 reps
-
3B
Pullover (Dumbbell)
3
6-12 reps
-
4
Katana Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Good Morning
2
8-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Decline Sit Up (Weighted)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
-
1B
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
-
2B
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
3B
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
4
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
1B
Seated Calf Raise
3 Sets
15-20 Reps
-
2
Leg Press
2 Sets
6-10 Reps
-
3A
Power Shrug
2 Sets
6-10 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4
Split Squat (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1A
Dip (Weighted)
3 Sets
6-10 Reps
-
1B
Dumbbell Row
2 Sets
8-12 Reps
-
2A
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
2B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
-
3B
Pullover (Dumbbell)
3 Sets
6-12 Reps
-
4
Katana Extension
2 Sets
8-12 Reps
-
Day 4
1A
Squat (Barbell)
2 Sets
4-8 Reps
-
1B
Standing Calf Raise
3 Sets
10-15 Reps
-
2A
Good Morning
2 Sets
8-12 Reps
-
2B
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
3
Seated Row (Machine)
3 Sets
8-12 Reps
-
4
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-