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BoostcampPNG

Base training

by Erik T.

Program Description

For bodybuilding while doing Fight sports

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 05:09
  • Last Edited
    Jul 17, 2025 06:30
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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
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Standing Calf Raise
3
-
3
Belt Squat
2
-
4
One Arm Lateral Raise (Dumbbell)
2
-
5
Belt Squat RDL
2
-
6
T-Bar Row
4
-
7
Sissy Squat
2
-
8
Lying Leg Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Alternating Dumbbell Curl
2
-
10
Calf Raise (Leg Press)
4
-
11
Hammer Curl
2
-
12
Tricep Extension (Cable)
2
-
13
Neck Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
-
2B
Seated Dumbbell Curl
2
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Tricep Extension (Cable)
3
-
5
Pendulum Squat
2
-
6
Lateral Raise (Dumbbell)
1
-
7
Romanian Deadlift (Barbell)
2
-
8A
Pullover (Dumbbell)
2
-
8B
Hammer Curl
2
-
9A
Overhead Tricep Extension (Cable)
2
-
9B
Neck Extension
2
-
10
Calf Raise (Leg Press)
4
-
Week 1
1 / 18 Weeks
Day 1
1
Dip (Weighted)
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Belt Squat
2 Sets
-
4
One Arm Lateral Raise (Dumbbell)
2 Sets
-
5
Belt Squat RDL
2 Sets
-
6
T-Bar Row
4 Sets
-
7
Sissy Squat
2 Sets
-
8
Lying Leg Curl
2 Sets
-
9A
Overhead Tricep Extension (Cable)
2 Sets
-
9B
Alternating Dumbbell Curl
2 Sets
-
10
Calf Raise (Leg Press)
4 Sets
-
11
Hammer Curl
2 Sets
-
12
Tricep Extension (Cable)
2 Sets
-
13
Neck Extension
2 Sets
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
-
2B
Seated Dumbbell Curl
2 Sets
-
3
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Tricep Extension (Cable)
3 Sets
-
5
Pendulum Squat
2 Sets
-
6
Lateral Raise (Dumbbell)
1 Set
-
7
Romanian Deadlift (Barbell)
2 Sets
-
8A
Pullover (Dumbbell)
2 Sets
-
8B
Hammer Curl
2 Sets
-
9A
Overhead Tricep Extension (Cable)
2 Sets
-
9B
Neck Extension
2 Sets
-
10
Calf Raise (Leg Press)
4 Sets
-