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WEEKDAY LONGEVITY

by Daniel T.

Program Description

GENERAL FITNESS AND STRENGTH

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 29, 2025 10:02
  • Last Edited
    Feb 01, 2025 03:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-8 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Face Pull
1
3
12-15 reps
4-6 reps
-
-
7
MyoRep Calf Raises
2
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRICEP PRESSDOWN
2
15-20 reps
-
2
Overhead Tricep Extension (Cable)
2
10-12 reps
-
3
Lu Raise
3
15-20 reps
-
4
Neck Curl
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PowerTec Squats
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Tibia Raises
3
15-30 reps
-
6
Hanging Knee Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
6-8 reps
-
2
Ring Push Up
2
AMRAP
-
3
Wrist Curls
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3A
Bayesian Curl
1
1
8-10 reps
10-12 reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
5
Incline Shrug (Dumbbell)
4
10-15 reps
-
6
Standing Calf Raise
1
100 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
CAMBER BAR BENCH PRESS
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
6-8 Reps
-
5
Seated Row (Cable)
2 Sets
8-12 Reps
-
6
Face Pull
1 Set
3 Sets
12-15 Reps
4-6 Reps
-
-
7
MyoRep Calf Raises
2 Sets
15-30 Reps
-
Day 2
1
TRICEP PRESSDOWN
2 Sets
15-20 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
3
Lu Raise
3 Sets
15-20 Reps
-
4
Neck Curl
3 Sets
15-30 Reps
-
Day 3
1
PowerTec Squats
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
3
Leg Extension
4 Sets
10-12 Reps
-
4
Standing Calf Raise
4 Sets
10-12 Reps
-
5
Tibia Raises
3 Sets
15-30 Reps
-
6
Hanging Knee Raise
2 Sets
12-15 Reps
-
Day 4
1
Dip (Bodyweight)
2 Sets
6-8 Reps
-
2
Ring Push Up
2 Sets
AMRAP
-
3
Wrist Curls
3 Sets
15-30 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
3A
Bayesian Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Lateral Raise (Cable)
1 Set
3 Sets
12-15 Reps
4-6 Reps
-
-
5
Incline Shrug (Dumbbell)
4 Sets
10-15 Reps
-
6
Standing Calf Raise
1 Set
100 Reps
-