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BoostcampPNG

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
    Apr 29, 2025 02:28
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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
-