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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
    Aug 31, 2025 08:35

Summary

Embark on an 18-week journey with the Base Training program, designed for those ready to build a solid foundation in strength and conditioning. Committing just two days a week, you'll engage in a variety of exercises targeting all major muscle groups, including weighted dips, belt squats, and T-bar rows. This program is perfect for lifters looking to enhance their overall performance and muscle definition while mastering essential movements. Get ready to elevate your training and achieve lasting results!
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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
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
10 reps
65%
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
6 reps
75%
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
8 reps
70%
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
4 reps
82%
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
10 reps
67.5%
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
6 reps
77.5%
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
8 reps
72.5%
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)
1
2
6 reps
6 reps
82.8%
82.5%
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
5 reps
75%
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
8 reps
65%
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
10 reps
60%
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
6 reps
82.5%
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
10 Reps
65%
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
-