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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
    Jun 18, 2025 12:31

Summary

Embark on a transformative 18-week journey with this comprehensive workout program designed for dedicated lifters. Committing to four days a week, you'll engage in a variety of exercises targeting major muscle groups, with a strong emphasis on chest and arms. Each session incorporates a mix of barbell, dumbbell, and cable movements, ensuring balanced strength development and muscle hypertrophy. With a structured approach to intensity and rep ranges, this program is tailored to help you build strength and achieve your fitness goals. Get ready to elevate your training and unlock your potential!
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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%