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 EditedJul 26, 2025 02:41
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!
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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
-