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Program Description

making do with wtv i have available with me

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2026 07:03
  • Last Edited
    Jan 06, 2026 08:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Biceps
12.6%
Front Delts
11.8%
Chest
11%
Forearms
7.9%
Upper Back
7.9%
Lats
6.3%
Abs
6.3%
Quadriceps
4.7%
Middle Delts
3.9%
Glutes
3.9%
Rear Delts
3.1%
Hamstrings
3.1%
Lower Back
2.4%
Adductors
0.8%
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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
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Push Up
3
15-20 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Overhead Tricep Extention
1
10-12 reps
-
5
Diamond Push Up
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
7
Wrist Extension (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
10-12 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Bayesian Curl
3
10-12 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
JM Press (Smith Machine)
3
6-10 reps
-
3
Wide Grip Lat Pulldown
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
3
6-10 reps
-
5
knee supported lat rows
3
6-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Cable Crunch
3
10-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Hanging Knee Raise
3
10-12 reps
-
5
Leg Extension
3
6-10 reps
-
6
Side Bend (Dumbbell)
3
8-10 reps
-
7
Back Extension (Weighted)
3
6-10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
3
Push Up
3 Sets
15-20 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extention
1 Set
10-12 Reps
-
5
Diamond Push Up
3 Sets
10-15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-
7
Wrist Extension (Dumbbell)
3 Sets
15-20 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
6-10 Reps
-
4
Bayesian Curl
3 Sets
10-12 Reps
-
5
Chest Press (Machine)
3 Sets
6-10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
2
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
-
5
knee supported lat rows
3 Sets
6-10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
7
Single Arm Rear Delt Cable Fly
3 Sets
10-15 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Cable Crunch
3 Sets
10-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
4
Hanging Knee Raise
3 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
6-10 Reps
-
6
Side Bend (Dumbbell)
3 Sets
8-10 Reps
-
7
Back Extension (Weighted)
3 Sets
6-10 Reps
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