Program Description
Build a physique like David laid while also debloating
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedMar 27, 2025 04:28
- Last EditedAug 25, 2025 08:18
Summary
Transform your physique with the David Laid Workout Routine, an intensive 18-week program designed for serious lifters. Comprising six days of targeted workouts each week, this program focuses on building strength and muscle across all major muscle groups. You'll tackle a variety of exercises, including bench presses, rows, and shoulder presses, utilizing a full gym setup to maximize your gains. With a structured approach to reps and intensity, you’ll push your limits and achieve impressive results. Get ready to elevate your training and sculpt the body you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Triceps
12%
Front Delts
11.1%
Chest
10.2%
Lats
10%
Biceps
7.7%
Quadriceps
7.1%
Hamstrings
7%
Middle Delts
6.5%
Glutes
5%
Abs
3.8%
Rear Delts
3%
Adductors
2.2%
Cardio
1.1%
Forearms
0.4%
Abductors
0.3%
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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
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
8-10 reps
-
3
Bench Press (Smith Machine)
5
6-8 reps
-
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Incline Bench Press (Smith Machine)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
4
6-8 reps
-
3
Seated Row (Cable)
4
8-10 reps
-
4
Chin-Up (Weighted)
4
AMRAP
-
5
Shrug (Trap Bar)
4
8-10 reps
-
6
Shrug (Cable)
4
8-10 reps
-
7
Lat Pulldown (Close Grip)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
-
2
Behind-The-Neck Press (Smith Machine)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Lateral Raise (Cable)
4
10-12 reps
-
5
Front Plate Raise
4
10-12 reps
-
6
Rear Delt Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
6
5 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Seated Hamstring Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Dip (Weighted)
3
8 reps
-
3
Bayesian Curl
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
AMRAP
-
6
Katana Extension
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
2
Treadmill
1
10 mins
-
3
Treadmill
1
15 mins
-
4
Russian Twist (Dumbbell)
1
AMRAP
-
5
Sauna
1
10-20 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)5 Sets
8-10 Reps
-
3
Bench Press (Smith Machine)5 Sets
6-8 Reps
-
4
Bench Press (Smith Machine)1 Set
AMRAP
-
5
Incline Bench Press (Smith Machine)1 Set
AMRAP
-
Day 2
1
Dumbbell Row4 Sets
6-8 Reps
-
2
Wide Grip Lat Pulldown4 Sets
6-8 Reps
-
3
Seated Row (Cable)4 Sets
8-10 Reps
-
4
Chin-Up (Weighted)4 Sets
AMRAP
-
5
Shrug (Trap Bar)4 Sets
8-10 Reps
-
6
Shrug (Cable)4 Sets
8-10 Reps
-
7
Lat Pulldown (Close Grip)4 Sets
6-10 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)4 Sets
8-10 Reps
-
2
Behind-The-Neck Press (Smith Machine)4 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
8-10 Reps
-
4
Lateral Raise (Cable)4 Sets
10-12 Reps
-
5
Front Plate Raise4 Sets
10-12 Reps
-
6
Rear Delt Fly (Machine)4 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)4 Sets
3 Reps
-
2
Squat (Barbell)6 Sets
5 Reps
-
3
Leg Press (45 Degrees)3 Sets
20 Reps
-
4
Seated Hamstring Curl5 Sets
10 Reps
-
Day 5
1
Hammer Curl (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Dip (Weighted)3 Sets
8 Reps
-
3
Bayesian Curl3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Preacher Curl (EZ Bar)1 Set
AMRAP
-
6
Katana Extension1 Set
AMRAP
-
Day 6
1
Reverse Abs Crunch (Bodyweight)4 Sets
12 Reps
-
2
Treadmill1 Set
10 mins
-
3
Treadmill1 Set
15 mins
-
4
Russian Twist (Dumbbell)1 Set
AMRAP
-
5
Sauna1 Set
10-20 mins
-