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MMA (MASSIVE MEATY AESTHETHIC (2)

by Bruno L.

Program Description

Jacked/Juicy/Athletic

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 30, 2025 01:56
  • Last Edited
    Oct 27, 2025 12:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Lats
10.3%
Upper Back
10.2%
Forearms
9%
Biceps
7.9%
Glutes
6.8%
Chest
6.7%
Quadriceps
6.5%
Abs
6.2%
Front Delts
5.6%
Hamstrings
4.2%
Lower Back
4.2%
Middle Delts
3.6%
Neck
2.4%
Olympic
1.8%
Rear Delts
1.2%
Adductors
0%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
-
1B
Overhead Press (Barbell)
3
-
2A
Tricep Extension (Cable)
2
-
2B
Incline Curl (Dumbbell)
3
-
3A
Pull-Up (Neutral Grip, Weighted)
3
-
3B
Incline Bench Press (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Back Extension (Weighted)
2
-
4
Bent Over Row (Barbell)
3
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
-
1B
Neck Extension
2
-
2A
Snatch Deadlift
3
-
2B
Side Bend (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Back Extension (Weighted)
2
-
5A
Wrist Curls
3
-
5B
Reverse Wrist Curl (Dumbbell)
3
-
6
Wide Grip Pull-Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pullover (Dumbbell)
2
-
2B
Kroc Row
2
-
3A
Pull-Up (Weighted)
3
-
3B
French Press
4
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
-
1B
Bench Press (Close Grip)
3
-
2A
Pull-Up (Weighted)
3
-
2B
French Press
4
-
3A
Pullover (Dumbbell)
2
-
3B
Kroc Row
2
-
4
Preacher Hammer Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2A
Wide Grip Pull-Up
2
-
2B
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
-
1B
Neck Extension
2
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3A
Abs Crunch (Weighted)
3
-
3B
Good Morning
2
-
4A
Wrist Curls
3
-
4B
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Rear Delt Fly (Dumbbell)
2
-
2B
Hammer Curl (Dumbbell)
2
-
3A
Tricep Extension (Cable)
3
-
3B
Dragon Flag
3
-
4A
Standing Shoulder Press (Dumbbell)
3
-
4B
Chest Fly (Dumbbell)
2
-
Week 1
1 / 16 Weeks
Day 1
1A
Skull Crusher (Barbell)
3 Sets
-
1B
Overhead Press (Barbell)
3 Sets
-
2A
Tricep Extension (Cable)
2 Sets
-
2B
Incline Curl (Dumbbell)
3 Sets
-
3A
Pull-Up (Neutral Grip, Weighted)
3 Sets
-
3B
Incline Bench Press (Dumbbell)
3 Sets
-
Day 2
1A
Zercher Squat (Barbell)
3 Sets
-
1B
Neck Extension
2 Sets
-
2A
Snatch Deadlift
3 Sets
-
2B
Side Bend (Dumbbell)
3 Sets
-
3
Back Extension (Weighted)
2 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5A
Wrist Curls
3 Sets
-
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 3
1A
Bicep Curl (Dumbbell)
3 Sets
-
1B
Bench Press (Close Grip)
3 Sets
-
2A
Pullover (Dumbbell)
1 Set
1 Set
-
-
2B
Kroc Row
2 Sets
-
3A
Pull-Up (Weighted)
3 Sets
-
3B
French Press
4 Sets
-
4
Preacher Hammer Curl
2 Sets
-
Day 4
1A
Deadlift (Barbell)
3 Sets
-
1B
Neck Extension
2 Sets
-
2A
Wide Grip Pull-Up
2 Sets
-
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3A
Abs Crunch (Weighted)
3 Sets
-
3B
Good Morning
2 Sets
-
4A
Wrist Curls
3 Sets
-
4B
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 5
1A
Dip (Weighted)
3 Sets
-
1B
Chin-Up (Weighted)
3 Sets
-
2A
Rear Delt Fly (Dumbbell)
2 Sets
-
2B
Hammer Curl (Dumbbell)
2 Sets
-
3A
Tricep Extension (Cable)
3 Sets
-
3B
Dragon Flag
3 Sets
-
4A
Standing Shoulder Press (Dumbbell)
3 Sets
-
4B
Chest Fly (Dumbbell)
2 Sets
-