Program Description
Saturday's Lift - Heavier bodybuilding focused lifting, geared towards developing the chest and arms predominantly. Monday's Lift - Shoulder rehab work & conditioning to scratch "the itch" while also providing the body some active recovery. Wednesday's Lift - Moderately heavy bodybuilding focused lifting, focused again on developing the chest and arms predominantly. DELOADS - The program will run for 18 WEEKS, with a scheduled deload on the 9th and 18th week. The deload protocol comes from my time being coached by Fazlifts - he prescibes a half sets, half reps approach to allow you to touch your usual weight without incurring additional stress or fatigue for the week.
Program Overview
- LevelIntermediate, Beginner
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedNov 13, 2025 08:21
- Last EditedNov 14, 2025 02:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.6%
Chest
16.9%
Front Delts
14.7%
Quadriceps
10.5%
Lats
7.5%
Hamstrings
5.9%
Biceps
5.9%
Glutes
5.3%
Other
4.6%
Middle Delts
3%
Upper Back
2.9%
Forearms
2.2%
Lower Back
1.5%
Abs
1.5%
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
5-8 reps
-
8
Lying Leg Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3 reps
4 reps
-
-
2
Pec Deck (Machine)
1
6 reps
-
3
Single Arm Tricep Extension (Cable)
1
6 reps
-
4
Bicep Blaster Curl (Dumbbell)
2
6 reps
-
5
Chest Supported Row (Machine)
1
6 reps
-
6A
Seated Shoulder Press (Dumbbell)
1
8 reps
-
6B
Hammer Strength Shrug
1
8 reps
-
7
Hack Squat
1
4 reps
-
8
Lying Leg Curl
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
5 reps
7 reps
-
-
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
4
Bicep Blaster Curl (Dumbbell)
3
6-10 reps
-
5
Chest Supported Row (Machine)
2
6-10 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
4-6 reps
-
8
Lying Leg Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2 reps
3 reps
-
-
2
Pec Deck (Machine)
1
5 reps
-
3
Single Arm Tricep Extension (Cable)
1
5 reps
-
4
Bicep Blaster Curl (Dumbbell)
2
5 reps
-
5
Chest Supported Row (Machine)
1
5 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
12-15 reps
-
6B
Hammer Strength Shrug
2
12-15 reps
-
7
Hack Squat
1
3 reps
-
8
Lying Leg Curl
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
-
2
Unilateral Rear Delt Fly (Machine)
3
12-15 reps
-
3
DB External Rotation
3
12-15 reps
-
4A
Side Straddle Hop
3
2 reps
-
4B
In & Out Ladder Drill
3
2 reps
-
4C
Ickey Shuffle
3
2 reps
-
5
Box Jump
3
5 reps
-
6
2000m Row
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
2
12-15 reps
-
3
Single Arm Tricep Extension (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
1
5-8 reps
-
6
Hammer Strength Low Row
2
8-12 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6 reps
-
2
Pec Deck (Machine)
1
8 reps
-
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
-
-
4
Incline Curl (Dumbbell)
2
6 reps
-
5
Romanian Deadlift (Barbell)
1
4 reps
-
6
Hammer Strength Low Row
1
6 reps
-
7
Seated Lateral Raise
1
8 reps
-
8
Leg Extension
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Barbell)
1
4-6 reps
-
6
Hammer Strength Low Row
2
6-10 reps
-
7
Seated Lateral Raise
2
12-15 reps
-
8
Leg Extension
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5 reps
-
2
Pec Deck (Machine)
1
6 reps
-
3
Single Arm Tricep Extension (Cable)
1
6 reps
-
4
Incline Curl (Dumbbell)
2
5 reps
-
5
Romanian Deadlift (Barbell)
1
3 reps
-
6
Hammer Strength Low Row
1
5 reps
-
7
Seated Lateral Raise
1
8 reps
-
8
Leg Extension
1
5 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
-
-
-
2
Pec Deck (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Single Arm Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Bicep Blaster Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Chest Supported Row (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6B
Hammer Strength Shrug1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Hack Squat1 Set
5-8 Reps
-
8
Lying Leg Curl1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Pullover (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Unilateral Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
DB External Rotation1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4A
Side Straddle Hop1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
4B
In & Out Ladder Drill1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
4C
Ickey Shuffle1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
5
Box Jump1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6
2000m Row1 Set
12 mins
-
Day 3
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Pec Deck (Machine)1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3
Single Arm Tricep Extension (Cable)1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Romanian Deadlift (Barbell)1 Set
5-8 Reps
-
6
Hammer Strength Low Row1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Seated Lateral Raise1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Leg Extension1 Set
1 Set
8-12 Reps
8-12 Reps
-
-