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Smaev Inspired Streetbuilding

by Elliot W.

Program Description

This program combines weighted calisthenics and traditional hypertrophy/strength training. This is purposely upper-body dominant to build a physique similar to Andrey Smaev, so if needed add in a 5th day per week that is lower body focused.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 14, 2025 12:26
  • Last Edited
    Oct 14, 2025 07:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Biceps
10.9%
Middle Delts
10.5%
Upper Back
10%
Lats
9.8%
Front Delts
9.7%
Abs
5.9%
Chest
5.8%
Rear Delts
5%
Hamstrings
4.7%
Glutes
4.5%
Lower Back
3.9%
Quadriceps
2.6%
Forearms
1.6%
Adductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Overhead Press (Barbell)
1
2
5 reps
9 reps
65%
50%
2
Chin-Up (Weighted)
1
2
5 reps
9 reps
65%
50%
3
Dip (Weighted)
1
2
5 reps
9 reps
65%
50%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
9 reps
70%
55%
2
Chin-Up (Weighted)
1
2
5 reps
9 reps
70%
55%
3
Dip (Weighted)
1
2
5 reps
9 reps
70%
55%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
9 reps
75%
60%
2
Chin-Up (Weighted)
1
2
5 reps
9 reps
75%
60%
3
Dip (Weighted)
1
2
5 reps
9 reps
75%
60%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
7 reps
70%
55%
2
Chin-Up (Weighted)
1
2
4 reps
7 reps
70%
55%
3
Dip (Weighted)
1
2
4 reps
7 reps
70%
55%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
7 reps
75%
60%
2
Chin-Up (Weighted)
1
2
4 reps
7 reps
75%
60%
3
Dip (Weighted)
1
2
4 reps
7 reps
75%
60%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
7 reps
80%
65%
2
Chin-Up (Weighted)
1
2
4 reps
7 reps
80%
65%
3
Dip (Weighted)
1
2
4 reps
7 reps
80%
65%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
5 reps
75%
60%
2
Chin-Up (Weighted)
1
2
3 reps
5 reps
75%
60%
3
Dip (Weighted)
1
2
3 reps
5 reps
75%
60%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
5 reps
80%
65%
2
Chin-Up (Weighted)
1
2
3 reps
5 reps
80%
65%
3
Dip (Weighted)
1
2
3 reps
5 reps
80%
65%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
5 reps
85%
70%
2
Chin-Up (Weighted)
1
2
3 reps
5 reps
85%
70%
3
Dip (Weighted)
1
2
3 reps
5 reps
85%
70%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
9 reps
70%
55%
2
Chin-Up (Weighted)
1
2
5 reps
9 reps
70%
55%
3
Dip (Weighted)
1
2
5 reps
9 reps
70%
55%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
9 reps
75%
60%
2
Chin-Up (Weighted)
1
2
5 reps
9 reps
75%
60%
3
Dip (Weighted)
1
2
5 reps
9 reps
75%
60%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
9 reps
80%
65%
2
Chin-Up (Weighted)
1
2
5 reps
9 reps
80%
65%
3
Dip (Weighted)
1
2
5 reps
9 reps
80%
65%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
7 reps
75%
60%
2
Chin-Up (Weighted)
1
2
4 reps
7 reps
75%
60%
3
Dip (Weighted)
1
2
4 reps
7 reps
75%
60%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
7 reps
80%
65%
2
Chin-Up (Weighted)
1
2
4 reps
7 reps
80%
65%
3
Dip (Weighted)
1
2
4 reps
7 reps
80%
65%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4 reps
7 reps
85%
70%
2
Chin-Up (Weighted)
1
2
4 reps
7 reps
85%
70%
3
Dip (Weighted)
1
2
4 reps
7 reps
85%
70%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
5 reps
80%
65%
2
Chin-Up (Weighted)
1
2
3 reps
5 reps
80%
65%
3
Dip (Weighted)
1
2
3 reps
5 reps
80%
65%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
5 reps
85%
70%
2
Chin-Up (Weighted)
1
2
3 reps
5 reps
85%
70%
3
Dip (Weighted)
1
2
3 reps
5 reps
85%
70%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
5 reps
90%
75%
2
Chin-Up (Weighted)
1
2
3 reps
5 reps
90%
75%
3
Dip (Weighted)
1
2
3 reps
5 reps
90%
75%
4
Bent Over Row (Barbell)
3
5-10 reps
-
5A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
55%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
60%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
65%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
60%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
65%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
70%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
+2.5 lbs
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
60% 1RM of Overhead Press (Barbell)
2
Pull-Up (Weighted)
3
8-12 reps
60% 1RM of Chin-Up (Weighted)
3
Dip (Weighted)
3
8-12 reps
60% 1RM of Dip (Weighted)
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
* 1RM of Overhead Press (Barbell), Chin-Up (Weighted), Dip (Weighted)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
65% 1RM of Overhead Press (Barbell)
2
Pull-Up (Weighted)
3
8-12 reps
65% 1RM of Chin-Up (Weighted)
3
Dip (Weighted)
3
8-12 reps
65% 1RM of Dip (Weighted)
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
* 1RM of Overhead Press (Barbell), Chin-Up (Weighted), Dip (Weighted)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
70% 1RM of Overhead Press (Barbell)
2
Pull-Up (Weighted)
3
8-12 reps
70% 1RM of Chin-Up (Weighted)
3
Dip (Weighted)
3
8-12 reps
70% 1RM of Dip (Weighted)
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
* 1RM of Overhead Press (Barbell), Chin-Up (Weighted), Dip (Weighted)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
65% 1RM of Overhead Press (Barbell)
2
Pull-Up (Weighted)
3
8-12 reps
65% 1RM of Chin-Up (Weighted)
3
Dip (Weighted)
3
8-12 reps
65% 1RM of Dip (Weighted)
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
* 1RM of Overhead Press (Barbell), Chin-Up (Weighted), Dip (Weighted)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
70% 1RM of Overhead Press (Barbell)
2
Pull-Up (Weighted)
3
8-12 reps
70% 1RM of Chin-Up (Weighted)
3
Dip (Weighted)
3
8-12 reps
70% 1RM of Dip (Weighted)
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
* 1RM of Overhead Press (Barbell), Chin-Up (Weighted), Dip (Weighted)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
75% 1RM of Overhead Press (Barbell)
2
Pull-Up (Weighted)
3
8-12 reps
75% 1RM of Chin-Up (Weighted)
3
Dip (Weighted)
3
8-12 reps
75% 1RM of Dip (Weighted)
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
* 1RM of Overhead Press (Barbell), Chin-Up (Weighted), Dip (Weighted)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
+2.5 lbs
2
Pull-Up (Weighted)
3
8-12 reps
+2.5 lbs
3
Dip (Weighted)
3
8-12 reps
+2.5 lbs
4
Lat Pulldown (Close Grip)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
2
10-15 reps
-
5B
Pullover (Dumbbell)
2
10-15 reps
-
6
Platz Squat
2
5-10 reps
-
7A
Good Morning
3
8-12 reps
-
7B
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
5 reps
9 reps
65%
50%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
5 reps
9 reps
70%
55%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
5 reps
9 reps
75%
60%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
4 reps
7 reps
70%
55%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
4 reps
7 reps
75%
60%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
4 reps
7 reps
80%
65%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
3 reps
5 reps
75%
60%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
3 reps
5 reps
80%
65%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
3 reps
5 reps
85%
70%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
5 reps
9 reps
70%
55%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
5 reps
9 reps
75%
60%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
5 reps
9 reps
80%
65%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
4 reps
7 reps
75%
60%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
4 reps
7 reps
80%
65%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
4 reps
7 reps
85%
70%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
3 reps
5 reps
80%
65%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
3 reps
5 reps
85%
70%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
3 reps
5 reps
90%
75%
2
Overhead Extension (Dumbbell)
2
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5A
Chest Supported Lateral Raise
2
10-15 reps
-
5B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
9 Reps
9 Reps
65%
50%
50%
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
9 Reps
9 Reps
65%
50%
50%
3
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
9 Reps
9 Reps
65%
50%
50%
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
5A
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
Chest Supported Row (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Platz Squat
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
7A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7B
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
55%
55%
55%
2
Overhead Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Chest Supported Lateral Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
60% 1RM of Overhead Press (Barbell)
60% 1RM of Overhead Press (Barbell)
60% 1RM of Overhead Press (Barbell)
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
60% 1RM of Chin-Up (Weighted)
60% 1RM of Chin-Up (Weighted)
60% 1RM of Chin-Up (Weighted)
3
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
60% 1RM of Dip (Weighted)
60% 1RM of Dip (Weighted)
60% 1RM of Dip (Weighted)
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5A
Fly Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5B
Pullover (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Platz Squat
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
7A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7B
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
9 Reps
9 Reps
65%
50%
50%
2
Overhead Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Chest Supported Lateral Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-