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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 17, 2025 08:27

Summary

Unleash your potential with RUINBORN, an intense 18-week program designed for serious lifters. Train four days a week, focusing on both upper and lower body strength through expertly crafted supersets that challenge your limits. Each session targets key muscle groups with a mix of compound and isolation exercises, ensuring balanced development and explosive gains. Whether you're looking to build muscle, increase strength, or enhance your overall fitness, RUINBORN will push you to new heights. Get ready to transform your physique and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Front Delts
10.9%
Biceps
9%
Lats
8.2%
Upper Back
8.2%
Chest
7.9%
Hamstrings
6.7%
Glutes
6.7%
Abs
6%
Quadriceps
6%
Middle Delts
5.2%
Calves
4.5%
Forearms
3%
Rear Delts
2.6%
Lower Back
2.2%
Abductors
0.7%
Adductors
0.7%
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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
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
-