Program Description
For the truest of gymcells, bodybuilding focused program, do as many reps as possible with a moderate amount of weight, choose a comfortable rep range and evolve.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedMay 22, 2025 10:33
- Last EditedMay 27, 2025 05:05
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
L-sit Pull Ups
4
-
2
Preacher Curl (Dumbbell)
4
-
3
Bent Over Row (Barbell)
4
-
4
Standing Pullover (Cable)
4
-
5
Upright Row (Barbell)
4
-
6
Bicep Curl (Barbell)
4
-
7
Pull-Up (Bodyweight)
3
-
8
Decline Sit Up (Weighted)
4
-
9
Wrist Cable Supination
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Tricep Extension (Cable)
4
-
3
Chest Fly (Machine)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Decline Crunch
4
-
6
Lateral Raise (Cable)
3
-
7
Wrist Curls
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Chest Fly (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
6
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Reverse Pec Deck
4
-
3
Hack Squat
4
-
4
Hip Thrust (Barbell)
4
-
5
Standing Calf Raise
4
-
6
Leg Curl
4
-
7
Russian Twist
4
-
8
Wrist Radial Deviation
4
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Bicep Curl (Dumbbell)
4
-
3
Kroc Row
4
-
4
Lying Pullover (Cable)
3
-
5
Smith Upright Row
4
-
6
Bicep Curl (Cable)
3
-
7
Lat Pulldown
3
-
8
Decline Sit Up (Bodyweight)
4
-
9
Wrist Pronation
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Dip (Bodyweight)
3
-
3
Hammer Curl (Dumbbell)
4
-
4
Push Up
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Tricep Pushdown (Cable)
4
-
3
Push Up
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Abs Crunch (Bodyweight)
4
-
7
Reverse Wrist Curl (Barbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
-
2
Single Arm Rear Delt Fly (Cable)
3
-
3
Leg Press
4
-
4
Leg Curl
3
-
5
Side Bend (Dumbbell)
4
-
6
Wrist Ulnar Deviation
3
-
7
Neck Extension
4
-
Week 1
1 / 18 Weeks
Day 1
1
L-sit Pull Ups4 Sets
-
2
Preacher Curl (Dumbbell)4 Sets
-
3
Bent Over Row (Barbell)4 Sets
-
4
Standing Pullover (Cable)4 Sets
-
5
Upright Row (Barbell)4 Sets
-
6
Bicep Curl (Barbell)4 Sets
-
7
Pull-Up (Bodyweight)3 Sets
-
8
Decline Sit Up (Weighted)4 Sets
-
9
Wrist Cable Supination4 Sets
-
Day 3
1
Romanian Deadlift (Barbell)3 Sets
-
2
Reverse Pec Deck4 Sets
-
3
Hack Squat4 Sets
-
4
Hip Thrust (Barbell)4 Sets
-
5
Standing Calf Raise4 Sets
-
6
Leg Curl4 Sets
-
7
Russian Twist4 Sets
-
8
Wrist Radial Deviation4 Sets
-
9
Neck Curl4 Sets
-
Day 4
1
Wide Grip Pull-Up4 Sets
-
2
Bicep Curl (Dumbbell)4 Sets
-
3
Kroc Row4 Sets
-
4
Lying Pullover (Cable)3 Sets
-
5
Smith Upright Row4 Sets
-
6
Bicep Curl (Cable)3 Sets
-
7
Lat Pulldown3 Sets
-
8
Decline Sit Up (Bodyweight)4 Sets
-
9
Wrist Pronation4 Sets
-
Day 6
1
Hyperextension4 Sets
-
2
Single Arm Rear Delt Fly (Cable)3 Sets
-
3
Leg Press4 Sets
-
4
Leg Curl3 Sets
-
5
Side Bend (Dumbbell)4 Sets
-
6
Wrist Ulnar Deviation3 Sets
-
7
Neck Extension4 Sets
-
Day 5
1
Tricep Pushdown (Cable)4 Sets
-
2
Dip (Bodyweight)3 Sets
-
3
Hammer Curl (Dumbbell)4 Sets
-
4
Push Up4 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
6
Abs Crunch (Bodyweight)4 Sets
-
7
Reverse Wrist Curl (Barbell)4 Sets
-
Day 2
1
Bench Press (Barbell)3 Sets
-
2
Overhead Tricep Extension (Cable)4 Sets
-
3
Chest Fly (Machine)4 Sets
-
4
Hammer Curl (Dumbbell)4 Sets
-
5
Decline Crunch4 Sets
-
6
Lateral Raise (Cable)3 Sets
-
7
Wrist Curls4 Sets
-