Program Description
Get to peak male physique
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedDec 08, 2024 10:16
- Last EditedFeb 23, 2025 12:13
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
-
1B
Kroc Row
3
8-12 reps
-
1C
Neck Extension
3
10-20 reps
-
2A
Seated Military Press (Barbell)
4
8-12 reps
-
2B
Face Pull
4
10-15 reps
-
2C
Cable Crunch
4
10-20 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Skull Crusher (Barbell)
4
5-10 reps
-
4A
Seated Wide-Grip Row (Cable)
3
5-10 reps
-
4B
Chest Fly (Machine)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
2
1
8-12 reps
8-2 reps
-
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
-
1B
Hamstring Curl
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Upright Row (Barbell)
4
10-15 reps
-
3A
Belt Squat
3
8-12 reps
-
3B
Standing Calf Raise
3
10-20 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Power Shrug
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2B
Neck Curl
4
10-20 reps
-
2C
Cable Crunch
4
10-20 reps
-
2D
Lateral Raise (Dumbbell)
4
10-15 reps
-
3A
Ring Push Up
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
3
8-12 reps
-
1B
Standing Calf Raise
3
10-20 reps
-
2A
Squat (Smith Machine)
4
8-12 reps
-
2B
Preacher Curl (Barbell)
4
8-12 reps
-
3A
Barbell Row
4
8-12 reps
-
3B
Face Pull
4
8-12 reps
-
3C
Shrug (Barbell)
4
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
4-6 Reps
-
1B
Kroc Row3 Sets
8-12 Reps
-
1C
Neck Extension3 Sets
10-20 Reps
-
2A
Seated Military Press (Barbell)4 Sets
8-12 Reps
-
2B
Face Pull4 Sets
10-15 Reps
-
2C
Cable Crunch4 Sets
10-20 Reps
-
3A
Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3B
Skull Crusher (Barbell)4 Sets
5-10 Reps
-
4A
Seated Wide-Grip Row (Cable)3 Sets
5-10 Reps
-
4B
Chest Fly (Machine)3 Sets
5-10 Reps
-
Day 4
1A
Reverse Lunge (Dumbbell)3 Sets
8-12 Reps
-
1B
Standing Calf Raise3 Sets
10-20 Reps
-
2A
Squat (Smith Machine)4 Sets
8-12 Reps
-
2B
Preacher Curl (Barbell)4 Sets
8-12 Reps
-
3A
Barbell Row4 Sets
8-12 Reps
-
3B
Face Pull4 Sets
8-12 Reps
-
3C
Shrug (Barbell)4 Sets
8-12 Reps
-
Day 3
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
2A
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
-
2B
Neck Curl4 Sets
10-20 Reps
-
2C
Cable Crunch4 Sets
10-20 Reps
-
2D
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
3A
Ring Push Up3 Sets
8-12 Reps
-
3B
Hammer Curl3 Sets
8-12 Reps
-
Day 2
1A
Pull-Up (Weighted)3 Sets
3-6 Reps
-
1B
Hamstring Curl3 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
2B
Standing Calf Raise4 Sets
10-20 Reps
-
2C
Upright Row (Barbell)4 Sets
10-15 Reps
-
3A
Belt Squat2 Sets
1 Set
8-12 Reps
8-2 Reps
-
-
3B
Standing Calf Raise3 Sets
10-20 Reps
-
3C
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
4A
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
5
Power Shrug2 Sets
5-10 Reps
-