Program Description
This Upper/Lower & Arms program is good for anyone wanting to continue their hypertrophy training without having to sacrifice the big 3 movements. Although its not a strength program per say it will still help you get stronger in a general sense.
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length15 weeks
- Time Per Workout90 minutes
- CreatedJul 14, 2025 12:34
- Last EditedJul 23, 2025 09:59
Summary
Unlock your potential with the Jacked n Stacked Formula, a comprehensive 15-week program designed for serious lifters looking to build muscle and strength. Committing just 5 days a week, you'll tackle a balanced mix of upper and lower body workouts, featuring key lifts like the Bench Press and Deadlift, along with targeted accessory movements. Each session is crafted to maximize hypertrophy and enhance your overall performance, ensuring you stay motivated and challenged throughout your journey. Gear up for transformative gains in your garage gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
60%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
63%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
68%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
74%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
76%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
78%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
81%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
84%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
85%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
86%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
88%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
68%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
71%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
76%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
78%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
79%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
81%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
84%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
86%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
88%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
89%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
60%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
63%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
68%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
74%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
76%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
78%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
81%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
84%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
3 reps
85%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
3 reps
86%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
3 reps
88%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
68%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
71%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
76%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
78%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
79%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
81%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
84%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
86%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
89%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
60%
-
2
Rear Delt Fly (Dumbell)3 Sets
10-15 Reps
-
3A
Preacher Curls (Dumbell)3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
4
Decline Sit Ups3 Sets
12-15 Reps
-
5
Hammer Curls3 Sets
8-12 Reps
-
6
Neck Curl3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
2 Sets
9 Reps
9 Reps
68%
-
2
Standing Calves Raises3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)3 Sets
8-15 Reps
-
4
Barbell Row3 Sets
8-12 Reps
-
5
Leg Curls3 Sets
8-12 Reps
-
6
Leg Extensions3 Sets
8-12 Reps
-
7
Neck Extension3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
60%
-
2
Rear Delt Fly (Dumbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
Tricep Extension3 Sets
8-12 Reps
-
4A
Decline Sit Ups3 Sets
12-15 Reps
-
4B
Hammer Curls3 Sets
8-12 Reps
-
5
Lateral Raise3 Sets
8-12 Reps
-
6
Seated Shoulder Press (Dumbbell)2 Sets
15-20 Reps
-
7
Neck Curl3 Sets
12-15 Reps
-
Day 5
1
Chest Fly (Dumbbell)2 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)2 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
4
Tricep Extension (Cable)2 Sets
8-12 Reps
-
5
Hammer Curl2 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
7
Decline Sit Up (Weighted)3 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)1 Set
2 Sets
9 Reps
9 Reps
68%
-
2
Standing Calves Raises3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
12-15 Reps
-
4
Leg Extensions3 Sets
8-12 Reps
-
5
Leg Curls3 Sets
8-12 Reps
-
6
Decline Sit Ups3 Sets
12-15 Reps
-
7
Neck Extension3 Sets
12-15 Reps
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