Program Description
GET MASS WHILE BULKING ASAP
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding, Athletics
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedAug 10, 2025 07:36
- Last EditedAug 12, 2025 12:17
Summary
Introducing **cHisXe OG**, a comprehensive 16-week program designed to elevate your strength training with five intense workouts each week. This program focuses on building muscle across all major muscle groups, featuring a mix of machine, cable, and free weight exercises. Expect to push your limits with targeted routines like "GET THOSE MILKERS" and "thik as back," ensuring you develop a powerful upper body and a strong back. With detailed exercise videos and a structured approach, you’ll gain the confidence and strength you need to crush your fitness goals. Get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Chest
14.3%
Lats
13.5%
Upper Back
12.2%
Biceps
11.3%
Front Delts
10.8%
Middle Delts
7.7%
Quadriceps
4.2%
Glutes
3.4%
Forearms
1.8%
Hamstrings
1.3%
Abs
1.3%
Rear Delts
0.8%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Barbell Row
3
-
4
Pull-Up (Weighted)
3
-
5
Preacher Curl (Barbell)
3
-
6
Bicep Curl (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Squat (Barbell)
3
-
3
Clean Deadlift
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Pullover (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bicep Curl (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
Shoulder Press (Machine)
3
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)3 Sets
-
2
Cable Crossover3 Sets
-
3
Seated Shoulder Press (Dumbbell)2 Sets
-
4
Lateral Raise (Cable)3 Sets
-
5
Skull Crusher (Barbell)3 Sets
-
6
Tricep Pushdown (Cable)3 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Barbell Row3 Sets
-
4
Pull-Up (Weighted)3 Sets
-
5
Preacher Curl (Barbell)3 Sets
-
6
Bicep Curl (EZ Bar)1 Set
-
Day 3
1
Bench Press (Barbell)3 Sets
-
2
Squat (Barbell)3 Sets
-
3
Clean Deadlift3 Sets
-
Day 4
1
Bench Press (Dumbbell)3 Sets
-
2
Chest Press (Machine)3 Sets
-
3
Incline Bench Press (Smith Machine)3 Sets
-
4
Lat Pulldown (Close Grip)3 Sets
-
5
Seated Wide-Grip Row (Cable)3 Sets
-
6
Pullover (Machine)3 Sets
-
Day 5
1
Dip (Weighted)3 Sets
-
2
Lateral Raise (Dumbbell)3 Sets
-
3
Bicep Curl (Cable)3 Sets
-
4
Tricep Pushdown (Cable)3 Sets
-
5
Hammer Curl (Dumbbell)3 Sets
-
6
Shoulder Press (Machine)3 Sets
-