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BoostcampPNG

cHisXe OG

by chissi

Program Description

GET MASS WHILE BULKING ASAP

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 10, 2025 07:36
  • Last Edited
    Aug 10, 2025 07:37
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Crossover
3 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 Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Barbell Row
3 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 Deadlift
3 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
-