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 EditedJul 08, 2025 07:51
Summary
Unleash your inner warrior with the Baki Mode program, an intense 18-week journey designed for serious lifters. Committing to six days a week, you'll tackle a variety of bodyweight and weighted exercises, including L-sit pull-ups, Romanian deadlifts, and preacher curls, all aimed at building strength and muscle definition. This program is perfect for those ready to push their limits and achieve impressive results. Get ready to transform your physique and elevate your training game!
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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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
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
Bicep Curl (Barbell)
4
-
5
Wrist Cable Supination
4
-
6
Shrug (Trap Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Extension
3
-
2
Incline Bench Press (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Lateral Raise (Cable)
4
-
5
Wrist Bodyweight Curl
4
-
6
Decline Reverse Crunch
4
-
7
Chest Fly (Machine)
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
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
Russian Twist
4
-
7
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
6
Upright Row (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Kroc Row
4
-
4
Decline Sit Up (Weighted)
4
-
5
Wrist Pronation
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Abs Crunch (Bodyweight)
4
-
4
Reverse Wrist Cable Curl
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Lying Pullover (Cable)
3
-
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Bicep Curl (Barbell)4 Sets
-
5
Wrist Cable Supination4 Sets
-
6
Shrug (Trap Bar)4 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
Russian Twist4 Sets
-
7
Neck Curl4 Sets
-
Day 2
1
Tricep Rope Extension3 Sets
-
2
Incline Bench Press (Barbell)3 Sets
-
3
Standing Pullover (Cable)3 Sets
-
4
Lateral Raise (Cable)4 Sets
-
5
Wrist Bodyweight Curl4 Sets
-
6
Decline Reverse Crunch4 Sets
-
7
Chest Fly (Machine)4 Sets
-
Day 5
1
Tricep Pushdown (Cable)4 Sets
-
2
Incline Bench Press (Smith Machine)3 Sets
-
3
Abs Crunch (Bodyweight)4 Sets
-
4
Reverse Wrist Cable Curl4 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
6
Lying Pullover (Cable)3 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
Neck Extension4 Sets
-
Day 4
1
Bicep Curl (Dumbbell)4 Sets
-
2
Pull-Up (Bodyweight)4 Sets
-
3
Kroc Row4 Sets
-
4
Decline Sit Up (Weighted)4 Sets
-
5
Wrist Pronation4 Sets
-
6
Upright Row (Barbell)4 Sets
-