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Jacks PPL 4.0

by Jack D.
1 athletes joined

Program Description

build strength

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 12, 2025 04:07
  • Last Edited
    Mar 19, 2025 11:36
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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)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
6 reps
-
3
Leg Extension
3
6 reps
-
4
Standing Calf Raise
3
AMRAP
-
5
Leg Press (45 Degrees)
3
8 reps
-
6
Decline Sit Up (Weighted)
1
AMRAP
-
7
Russian Twist (Dumbbell)
1
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-10 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Upright Row (Barbell)
3
8 reps
-
7
Tricep Extension (Machine)
3
8 reps
-
8
Seated Dip (Machine)
3
8 reps
-
9
Tricep Pushdown (Cable)
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
-
2
Face Pull
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Seated Row (Cable)
3
6 reps
-
5
Chest Supported Row (Machine)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hammer Curl
3
6 reps
-
8
Bicep Curl (EZ Bar)
3
AMRAP
-
9
Rear Delt Fly (Cable)
3
8 reps
-
10
Wrist Curls
2
AMRAP
-
11
Clean Deadlift
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 2
1
Barbell Row
4 Sets
6 Reps
-
2
Face Pull
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
6 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
6 Reps
-
7
Hammer Curl
3 Sets
6 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-
9
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
10
Wrist Curls
2 Sets
AMRAP
-
11
Clean Deadlift
1 Set
AMRAP
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Curl
3 Sets
6 Reps
-
3
Leg Extension
3 Sets
6 Reps
-
4
Standing Calf Raise
3 Sets
AMRAP
-
5
Leg Press (45 Degrees)
3 Sets
8 Reps
-
6
Decline Sit Up (Weighted)
1 Set
AMRAP
-
7
Russian Twist (Dumbbell)
1 Set
AMRAP
-
8
Cable Crunch
2 Sets
AMRAP
-
Day 4
1
Push Up
1 Set
AMRAP
-
Day 1
1
Bench Press (Barbell)
5 Sets
5-10 Reps
-
2
Pec Deck (Machine)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Overhead Press (Barbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Upright Row (Barbell)
3 Sets
8 Reps
-
7
Tricep Extension (Machine)
3 Sets
8 Reps
-
8
Seated Dip (Machine)
3 Sets
8 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
-
Day 5
1
Bench Press (Barbell)
5 Sets
5-10 Reps
-
2
Pec Deck (Machine)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Overhead Press (Barbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Upright Row (Barbell)
3 Sets
8 Reps
-
7
Tricep Extension (Machine)
3 Sets
8 Reps
-
8
Seated Dip (Machine)
3 Sets
8 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
-
Day 6
1
Barbell Row
4 Sets
6 Reps
-
2
Face Pull
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
6 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
6 Reps
-
7
Hammer Curl
3 Sets
6 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-
9
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
10
Wrist Curls
2 Sets
AMRAP
-
11
Clean Deadlift
1 Set
AMRAP
-
Day 7
1
Push Up
1 Set
AMRAP
-