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BIG BENCH

by Andre

Program Description

DO THIS UNTIL BIG BENCH! :D

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 08:03
  • Last Edited
    Feb 16, 2026 08:06
Muscle Engagement
Front
Back
MuscleSet
Front Delts
20.6%
Triceps
19.5%
Chest
14.9%
Upper Back
9.5%
Rear Delts
7.4%
Lats
7.4%
Middle Delts
6.9%
Biceps
6.6%
Quadriceps
2.9%
Hamstrings
2.3%
Forearms
2%
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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
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
-
2
HS Iso-Lateral Bench
3
8 reps
-
3
Tricep Dip (Bodyweight)
4
9 reps
-
4
HS Lateral Raise
4
15 reps
-
5
HS Pec Fly
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
5
10 reps
-
3
Leg Abduction
3
15 reps
-
4
Leg Adduction
3
15 reps
-
5
Rear Delt Fly (Machine)
4
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
4 reps
-
2
Lat Pulldown
5
10 reps
-
3
Barbell Row
4
10 reps
-
4
Bicep Curl (Barbell)
4
11 reps
-
5
Rear Delt Fly (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
HS Iso-Lateral Incline
3
9 reps
-
4
Lateral Raise (Machine)
4
15 reps
-
5
Seated Dip (Machine)
3
11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
-
2
Decline Bench Press (Dumbbell)
3
8 reps
-
3
HS Pec Fly
3
15 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (Barbell)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
HS Iso-Lateral Bench
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
-
-
-
-
4
HS Lateral Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
HS Pec Fly
1 Set
1 Set
16 Reps
16 Reps
-
-
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Leg Abduction
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Leg Adduction
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
13 Reps
-
-
-
-
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
11 Reps
11 Reps
11 Reps
11 Reps
-
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
HS Iso-Lateral Incline
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Seated Dip (Machine)
1 Set
1 Set
1 Set
11 Reps
11 Reps
11 Reps
-
-
-
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
HS Pec Fly
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-