Program Description
Welcome to V- Taper Dream. This program is designed in a specific way to accentuate the primary muscle groups which are in focus when it comes to a stunning V taper physique. While this builds the overall physique, it dramatically improves certain muscle groups like - Traps, Arms, Shoulders, Back, Upper Chest & Core. As always, this program can be used on a bulk or cut, focus on having a small surplus or deficit +- 250-300 cals. This program will drain you, train Monday to Friday & keep Sat n Sun as complete rest or mobility. Expect visible results within the first few weeks with nutrition dialed in. Keep taking progress pictures every week & smile on your transformation :) Novice trainees can also follow this, however ensure you keep the volume lower & improving form. Remember “MORE IS NOT BETTER, BETTER IS BETTER” Use this program as your guide, train Monday to Friday & forget about the gym. Live life & enjoy. Progress is just waiting for you! All the best.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 29, 2025 03:24
- Last EditedAug 10, 2025 06:38
Summary
Unleash your potential with the V-Taper Dream program, an 18-week journey designed to sculpt your physique and enhance your upper body aesthetics. Committing to five days a week, you'll engage in targeted workouts that emphasize chest, back, shoulders, and core, utilizing supersets to maximize intensity and results. With a focus on building that coveted V-taper silhouette, each session is meticulously crafted to push your limits and ignite your strength. Get ready to transform your body and confidence—your dream physique awaits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Front Delts
10%
Triceps
9.9%
Abs
8.5%
Middle Delts
8.3%
Chest
7.7%
Biceps
7.6%
Quadriceps
6.4%
Lats
6.3%
Glutes
5%
Forearms
5%
Calves
2.7%
Rear Delts
2.7%
Hamstrings
2.3%
Other
1.6%
Olympic
1.6%
Adductors
0.8%
Cardio
0.5%
Lower Back
0.3%
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4.8 Stars with 10, 000+ Ratings
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
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
12-15 reps
-
2A
Lat Pulldown (Close Grip)
1
8-12 reps
-
2B
Bicep Curl (EZ Bar)
1
8-12 reps
-
3A
Tricep Extension (Cable)
1
8-12 reps
-
3B
Shrug (Dumbbell)
1
12-15 reps
-
4
Reverse Wrist Curl (Barbell)
1
20-30 reps
-
5
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
4-6 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
2A
Military Press (Barbell)
1
5-10 reps
-
2B
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Snatch (Kettlebell)
1
15 reps
-
4
Farmer's Walk (Weighted)
1
90 secs
-
5A
Hanging Leg Raise
1
8-12 reps
-
5B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4-6 reps
-
2
Lunge (Barbell)
1
8-10 reps
-
3
Box Jump
1
5 reps
-
4
Cardio (Zone 2)
1
30 mins
-
5
Calf Raise (Leg Press)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
8-10 reps
-
1B
Lateral Raise (Dumbbell)
1
15 reps
-
2
Chest Supported Row (Machine)
1
8-12 reps
-
3
Rear Delt Fly (Machine)
1
15-20 reps
-
4A
Skull Crusher (Dumbbell)
1
8-12 reps
-
4B
Hammer Curl (Dumbbell)
1
8-12 reps
-
5A
Preacher Curl (Dumbbell)
1
10-15 reps
-
5B
Dip (Bodyweight)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-15 reps
-
1B
Shrug (Dumbbell)
1
15 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
8-10 reps
-
3A
Cable Crossover
1
10-12 reps
-
3B
Push Up (Weighted)
1
15 reps
-
4A
Decline Sit Up (Weighted)
1
10-15 reps
-
4B
Leg Raise (Captain's Chair)
1
10-15 reps
-
4C
Side Plank
1
1 mins
-
Week 1
1 / 18 Weeks
Day 5
1A
Bench Press (Barbell)3 Sets
8-15 Reps
-
1B
Shrug (Dumbbell)3 Sets
15 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-10 Reps
-
3A
Cable Crossover3 Sets
10-12 Reps
-
3B
Push Up (Weighted)3 Sets
15 Reps
-
4A
Decline Sit Up (Weighted)3 Sets
10-15 Reps
-
4B
Leg Raise (Captain's Chair)3 Sets
10-15 Reps
-
4C
Side Plank2 Sets
1 mins
-
Day 1
1A
Pull-Up (Weighted)3 Sets
8-10 Reps
-
1B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
2A
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
2B
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
3A
Tricep Extension (Cable)3 Sets
8-12 Reps
-
3B
Shrug (Dumbbell)3 Sets
12-15 Reps
-
4
Reverse Wrist Curl (Barbell)3 Sets
20-30 Reps
-
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 4
1A
Barbell Row4 Sets
8-10 Reps
-
1B
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)3 Sets
15-20 Reps
-
4A
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
-
4B
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
5A
Preacher Curl (Dumbbell)2 Sets
10-15 Reps
-
5B
Dip (Bodyweight)2 Sets
6-8 Reps
-
Day 3
1
High Bar Squat (Barbell)4 Sets
4-6 Reps
-
2
Lunge (Barbell)3 Sets
8-10 Reps
-
3
Box Jump3 Sets
5 Reps
-
4
Cardio (Zone 2)1 Set
30 mins
-
5
Calf Raise (Leg Press)5 Sets
15-20 Reps
-
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
4-6 Reps
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
-
2A
Military Press (Barbell)3 Sets
5-10 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
3
Snatch (Kettlebell)3 Sets
15 Reps
-
4
Farmer's Walk (Weighted)3 Sets
90 secs
-
5A
Hanging Leg Raise3 Sets
8-12 Reps
-
5B
Plank3 Sets
1 mins
-