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BoostcampPNG

18 Week Workout Program

by Sean K.
2 athletes joined

Program Description

Simple 18 week workout program

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 03:48
  • Last Edited
    Mar 31, 2025 03:08
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Incline Bench Press (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Cable Crossover
3
1
8-12 reps
-12 reps
70%
70%
6
Tricep Pushdown (Cable)
4
1
8-12 reps
-12 reps
70%
70%
7
Lying Tricep Extension (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Dip (Bodyweight)
4
AMRAP
RPE 10
10
Push Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
8-12 reps
-12 reps
70%
70%
2
Underhand Lat Pulldown
3
1
8-12 reps
-12 reps
70%
70%
3
Straight Arm Pulldown
3
1
8-12 reps
-12 reps
70%
70%
4
Seated Row (Cable)
3
1
8-12 reps
-12 reps
70%
70%
5
Bent Over Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Bicep Curl (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
8
Preacher Curl (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Incline Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
10
Hammer Curl (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Front Raise
3
1
8-12 reps
-12 reps
70%
70%
4
Front Raise (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
5
Upright Row (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
6
Shrug (Dumbbell)
4
1
8-12 reps
-12 reps
70%
70%
7
Arnold Press
3
1
8-12 reps
-12 reps
70%
70%
8
Seated Military Press (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
9
Rear Delt Fly (Machine)
3
1
8-12 reps
-12 reps
70%
70%
10
Seated Calf Raise
4
1
20-30 reps
-30 reps
60%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
-12 reps
70%
70%
2
Romanian Deadlift (Barbell)
3
1
8-12 reps
-12 reps
70%
70%
3
Leg Press
3
1
8-12 reps
-12 reps
70%
70%
4
Leg Extension
3
1
8-12 reps
-12 reps
70%
70%
5
Lying Leg Curl
3
1
8-12 reps
-12 reps
70%
70%
6
Lunge (Bodyweight)
4
15-20 reps
70%
7
Back Extension
4
15-20 reps
70%
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
2
Incline Bench Press (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
4
Incline Chest Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
5
Cable Crossover
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
6
Tricep Pushdown (Cable)
4 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
7
Lying Tricep Extension (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
8
Overhead Tricep Extension (Dumbbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
9
Dip (Bodyweight)
4 Sets
AMRAP
@10
10
Push Up
4 Sets
AMRAP
@10
Day 2
1
Wide Grip Lat Pulldown
4 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
2
Underhand Lat Pulldown
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
3
Straight Arm Pulldown
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
4
Seated Row (Cable)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
5
Bent Over Row (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
6
Bicep Curl (Barbell)
4 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
7
Preacher Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
8
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
9
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
10
Hammer Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
2
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
3
Front Raise
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
4
Front Raise (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
5
Upright Row (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
6
Shrug (Dumbbell)
4 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
7
Arnold Press
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
8
Seated Military Press (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
9
Rear Delt Fly (Machine)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
10
Seated Calf Raise
4 Sets
1 Set
20-30 Reps
-30 Reps
60%
60%
Day 4
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
3
Leg Press
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
4
Leg Extension
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
5
Lying Leg Curl
3 Sets
1 Set
8-12 Reps
-12 Reps
70%
70%
6
Lunge (Bodyweight)
4 Sets
15-20 Reps
70%
7
Back Extension
4 Sets
15-20 Reps
70%