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BoostcampPNG

ULPPL

by Dylan C.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 01, 2026 06:17
  • Last Edited
    Feb 01, 2026 09:46
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.3%
Triceps
9.3%
Quadriceps
9.3%
Upper Back
8.4%
Glutes
8%
Hamstrings
8%
Forearms
7.8%
Front Delts
7.6%
Lats
7.2%
Chest
6.3%
Abs
5.1%
Middle Delts
3.8%
Adductors
3.4%
Calves
2.5%
Rear Delts
1.9%
Lower Back
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Pull-Up (Weighted)
3
-
3
Incline Bench Press (Barbell)
3
-
4
Bicep Curl (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Skull Crusher (Barbell)
2
-
7
Cable Low Row
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise (Weighted)
3
-
5
Zercher Squat (Barbell)
2
-
6
Chest Supported Row (Dumbbell)
3
-
7
Hanging Knee Raise
2
-
8
Wrist Curls
2
-
9
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Pull-Up (Weighted)
3
-
3
Cable Low Row
3
-
4
Incline Hammer Curl (Dumbbell)
2
-
5
Kelso Shrug (Chest Supported)
3
-
6
Chest Supported Row (Dumbbell)
3
-
7
Preacher Curl (Dumbbell)
2
-
8
Lateral Raise (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Wrist Curls
2
-
8
Reverse Wrist Curl (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Deadlift (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Partial Calf Raise
3
-
5
Zercher Squat (Barbell)
2
-
6
Hanging Knee Raise
2
-
7
Preacher Curl (Dumbbell)
3
-
8
Incline Hammer Curl (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Dip (Weighted)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Incline Bench Press (Barbell)
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Skull Crusher (Barbell)
2 Sets
-
7
Cable Low Row
2 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
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Day 2
1
Squat (Barbell)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Single Leg Calf Raise (Weighted)
3 Sets
-
5
Zercher Squat (Barbell)
2 Sets
-
6
Chest Supported Row (Dumbbell)
3 Sets
-
7
Hanging Knee Raise
2 Sets
-
8
Wrist Curls
2 Sets
-
9
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 3
1
Bicep Curl (Barbell)
3 Sets
-
2
Pull-Up (Weighted)
3 Sets
-
3
Cable Low Row
3 Sets
-
4
Incline Hammer Curl (Dumbbell)
2 Sets
-
5
Kelso Shrug (Chest Supported)
3 Sets
-
6
Chest Supported Row (Dumbbell)
3 Sets
-
7
Preacher Curl (Dumbbell)
2 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
-
2
Dip (Weighted)
3 Sets
-
3
Chest Fly (Dumbbell)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Wrist Curls
2 Sets
-
8
Reverse Wrist Curl (Barbell)
2 Sets
-
Day 5
1
Squat (Barbell)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
-
3
Lunge (Dumbbell)
3 Sets
-
4
Partial Calf Raise
3 Sets
-
5
Zercher Squat (Barbell)
2 Sets
-
6
Hanging Knee Raise
2 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
8
Incline Hammer Curl (Dumbbell)
3 Sets
-