Program Description
Attract men.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJan 16, 2026 09:32
- Last EditedJan 16, 2026 09:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.6%
Biceps
8.8%
Front Delts
8.4%
Upper Back
8.4%
Hamstrings
7.2%
Neck
7.2%
Forearms
6%
Glutes
6%
Rear Delts
5.6%
Chest
4.8%
Quadriceps
4.8%
Calves
4.8%
Middle Delts
4.4%
Abs
4%
Lats
3.2%
Adductors
2.8%
Abductors
2.8%
Lower Back
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Incline Bench Press (Barbell)
2
-
2B
Safety Bar Squat
2
-
3A
Wide Grip Lat Pulldown
2
-
3B
Single leg leg ext
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
Tricep Rope Push Down (Cable)
2
-
5A
Pec Deck (Machine)
2
-
5B
Lu Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Behind-The-Neck Press (Smith Machine)
2
-
2B
Romanian Deadlift (Barbell)
2
-
3A
Kelso Shrug
2
-
3B
Lying Leg Curl
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
JM Press (Smith Machine)
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
One Arm Lateral Raise (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Larsen Press (Barbell)
2
-
2B
Front Squat (Barbell)
2
-
3A
T-Bar Row
2
-
3B
Single leg leg ext
2
-
4A
Face Away Cable Curl
2
-
4B
Overhead Tricep Extension (Cable)
2
-
5A
Incline Chest Press (Machine)
2
-
5B
Scapular Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Military Press (Barbell)
2
-
2B
Stiff Leg Deadlift
2
-
3A
Yates Row
2
-
3B
Lying Leg Curl
2
-
4A
Incline Curl (Dumbbell)
2
-
4B
French Press
2
-
5A
Hammer Curl (Cable)
2
-
5B
Power Raise
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Bench Press (Barbell)
2
-
2B
Hack Squat
2
-
3A
Single Arm Row (Cable)
2
-
3B
Leg Press
2
-
4A
Preacher Curl (EZ Bar)
2
-
4B
Single Arm Tricep Extension (Cable)
2
-
5A
Cable Crossover
2
-
5B
Tempo Lateral Raise
2
-
6A
Side Crunch (Cable)
2
-
6B
Hip Adductor (Machine)
2
-
7A
Rear Delt Fly (Dumbbell)
2
-
7B
Standing Calf Raise
2
-
8
Freeweight Neck Curl
2
-
9
Freeweight Neck Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Wrist Curls
1
-
2A
Push Press (Barbell)
2
-
2B
Safety Bar Good Morning
2
-
3A
Kroc Row
2
-
3B
Single-Leg Leg Curl
2
-
4A
Face Away Cable Curl
2
-
4B
Swiss Bar Bench Press
2
-
5A
Hammer Curl (Dumbbell)
2
-
5B
Upright Row (Cable)
2
-
6A
Ab Rollout
2
-
6B
Hip Abductor (Machine)
2
-
7A
Rear Delt Fly (Machine)
2
-
7B
Seated Calf Raise
2
-
8
Freeweight Neck Flexion
2
-
Week 1
1 / 18 Weeks
Day 1
1
Cable Wrist Curls1 Set
-
2A
Incline Bench Press (Barbell)2 Sets
-
2B
Safety Bar Squat2 Sets
-
3A
Wide Grip Lat Pulldown2 Sets
-
3B
Single leg leg ext2 Sets
-
4A
Incline Curl (Dumbbell)2 Sets
-
4B
Tricep Rope Push Down (Cable)2 Sets
-
5A
Pec Deck (Machine)2 Sets
-
5B
Lu Raise2 Sets
-
6A
Side Crunch (Cable)2 Sets
-
6B
Hip Adductor (Machine)2 Sets
-
7A
Rear Delt Fly (Dumbbell)2 Sets
-
7B
Standing Calf Raise2 Sets
-
8
Freeweight Neck Curl2 Sets
-
9
Freeweight Neck Extension2 Sets
-
Day 2
1
Cable Wrist Curls1 Set
-
2A
Behind-The-Neck Press (Smith Machine)2 Sets
-
2B
Romanian Deadlift (Barbell)2 Sets
-
3A
Kelso Shrug2 Sets
-
3B
Lying Leg Curl2 Sets
-
4A
Preacher Curl (EZ Bar)2 Sets
-
4B
JM Press (Smith Machine)2 Sets
-
5A
Hammer Curl (Dumbbell)2 Sets
-
5B
One Arm Lateral Raise (Cable)2 Sets
-
6A
Ab Rollout2 Sets
-
6B
Hip Abductor (Machine)2 Sets
-
7A
Rear Delt Fly (Machine)2 Sets
-
7B
Seated Calf Raise2 Sets
-
8
Freeweight Neck Flexion2 Sets
-
Day 3
1
Cable Wrist Curls1 Set
-
2A
Larsen Press (Barbell)2 Sets
-
2B
Front Squat (Barbell)2 Sets
-
3A
T-Bar Row2 Sets
-
3B
Single leg leg ext2 Sets
-
4A
Face Away Cable Curl2 Sets
-
4B
Overhead Tricep Extension (Cable)2 Sets
-
5A
Incline Chest Press (Machine)2 Sets
-
5B
Scapular Lateral Raise2 Sets
-
6A
Side Crunch (Cable)2 Sets
-
6B
Hip Adductor (Machine)2 Sets
-
7A
Rear Delt Fly (Dumbbell)2 Sets
-
7B
Standing Calf Raise2 Sets
-
8
Freeweight Neck Curl2 Sets
-
9
Freeweight Neck Extension2 Sets
-
Day 4
1
Cable Wrist Curls1 Set
-
2A
Military Press (Barbell)2 Sets
-
2B
Stiff Leg Deadlift2 Sets
-
3A
Yates Row2 Sets
-
3B
Lying Leg Curl2 Sets
-
4A
Incline Curl (Dumbbell)2 Sets
-
4B
French Press2 Sets
-
5A
Hammer Curl (Cable)2 Sets
-
5B
Power Raise2 Sets
-
6A
Ab Rollout2 Sets
-
6B
Hip Abductor (Machine)2 Sets
-
7A
Rear Delt Fly (Machine)2 Sets
-
7B
Seated Calf Raise2 Sets
-
8
Freeweight Neck Flexion2 Sets
-
Day 5
1
Cable Wrist Curls1 Set
-
2A
Bench Press (Barbell)2 Sets
-
2B
Hack Squat2 Sets
-
3A
Single Arm Row (Cable)2 Sets
-
3B
Leg Press2 Sets
-
4A
Preacher Curl (EZ Bar)2 Sets
-
4B
Single Arm Tricep Extension (Cable)2 Sets
-
5A
Cable Crossover2 Sets
-
5B
Tempo Lateral Raise2 Sets
-
6A
Side Crunch (Cable)2 Sets
-
6B
Hip Adductor (Machine)2 Sets
-
7A
Rear Delt Fly (Dumbbell)2 Sets
-
7B
Standing Calf Raise2 Sets
-
8
Freeweight Neck Curl2 Sets
-
9
Freeweight Neck Extension2 Sets
-
Day 6
1
Cable Wrist Curls1 Set
-
2A
Push Press (Barbell)2 Sets
-
2B
Safety Bar Good Morning2 Sets
-
3A
Kroc Row2 Sets
-
3B
Single-Leg Leg Curl2 Sets
-
4A
Face Away Cable Curl2 Sets
-
4B
Swiss Bar Bench Press2 Sets
-
5A
Hammer Curl (Dumbbell)2 Sets
-
5B
Upright Row (Cable)2 Sets
-
6A
Ab Rollout2 Sets
-
6B
Hip Abductor (Machine)2 Sets
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7A
Rear Delt Fly (Machine)2 Sets
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7B
Seated Calf Raise2 Sets
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8
Freeweight Neck Flexion2 Sets
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