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Dante Program

by AestheticHypertrophy
1 athletes joined

Program Description

Key muscle groups: Back/Shoulders/Chest/Upper Arms/Neck/Forearms

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 27, 2025 08:22
  • Last Edited
    Jun 18, 2025 08:44

Summary

The Dante Program is an 18-week strength training journey designed for dedicated lifters looking to elevate their performance. With five training days each week, this program focuses on a mix of supersets and targeted exercises to build strength and muscle across all major muscle groups. Expect to engage in dynamic movements like Romanian deadlifts, seated rows, and various curls, all aimed at maximizing your gains. Equip yourself with a full gym and prepare to push your limits and transform your physique!
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Cable)
3
12-15 reps
-
1B
Lateral Raise (Cable)
3
6-12 reps
-
2A
Chin-Up (Weighted)
2
6-10 reps
-
2B
Dip (Weighted)
2
4-8 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Tricep Kickback
2
12-15 reps
-
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
4B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Good Morning
2
8-12 reps
-
2A
Hanging Knee Raise
2
4 reps
-
2B
Hanging Oblique Knee Raise
2
4 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
2
Behind-back Cable Curl
3
12-15 reps
-
3A
Hammer Curl
2
6-12 reps
-
3B
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
-
4A
Katana Extension
3
10-15 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
5A
Neck Extension
3
10-15 reps
-
5B
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Preacher Curl(Machine)
2
6-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
3B
Pullover (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5A
Neck Curl
2
15-20 reps
-
5B
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Upright Row (Cable)
2
12-15 reps
-
3
Y Raise
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4B
Face Pull
2
8-12 reps
-
5A
Neck Extension
2
10-15 reps
-
5B
Wrist Curls
2
15-20 reps
-
Week 1
1 / 18 Weeks
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
1B
Good Morning
2 Sets
8-12 Reps
-
2A
Hanging Knee Raise
2 Sets
4 Reps
-
2B
Hanging Oblique Knee Raise
2 Sets
4 Reps
-
3A
Neck Curl
3 Sets
15-20 Reps
-
3B
Neck Extension
3 Sets
10-15 Reps
-
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
-
2
Behind-back Cable Curl
3 Sets
12-15 Reps
-
3A
Hammer Curl
2 Sets
6-12 Reps
-
3B
Reverse Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
4A
Katana Extension
3 Sets
10-15 Reps
-
4B
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5A
Neck Extension
3 Sets
10-15 Reps
-
5B
Wrist Curls
3 Sets
15-20 Reps
-
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Preacher Curl(Machine)
2 Sets
6-12 Reps
-
3A
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
3B
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5A
Neck Curl
2 Sets
15-20 Reps
-
5B
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
-
Day 5
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
2
Upright Row (Cable)
2 Sets
12-15 Reps
-
3
Y Raise
2 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4B
Face Pull
2 Sets
8-12 Reps
-
5A
Neck Extension
2 Sets
10-15 Reps
-
5B
Wrist Curls
2 Sets
15-20 Reps
-
Day 1
1A
Upright Row (Cable)
3 Sets
12-15 Reps
-
1B
Lateral Raise (Cable)
3 Sets
6-12 Reps
-
2A
Chin-Up (Weighted)
2 Sets
6-10 Reps
-
2B
Dip (Weighted)
2 Sets
4-8 Reps
-
3A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3B
Tricep Kickback
2 Sets
12-15 Reps
-
4A
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
4B
Neck Curl
3 Sets
15-20 Reps
-