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@tylershamaly November 2025 - 3x/wk

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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

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 13, 2025 08:21
  • Last Edited
    Nov 14, 2025 02:31
Muscle Engagement
Front
Back
MuscleSet
Chest
20.4%
Triceps
15.2%
Quadriceps
11%
Front Delts
9.7%
Lats
8.1%
Glutes
6.8%
Hamstrings
6.3%
Biceps
5.9%
Other
5.4%
Middle Delts
3.5%
Upper Back
3.4%
Lower Back
2.2%
Abs
1.1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 Shrug
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Hack Squat
1 Set
5-8 Reps
-
8
Lying Leg Curl
1 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 Rotation
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4A
Side Straddle Hop
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
4B
In & Out Ladder Drill
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
4C
Ickey Shuffle
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
5
Box Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6
2000m Row
1 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 Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Seated Lateral Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-