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Upper lower push pull

by Daniel
1 athletes joined

Program Description

Jason vorhees.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 21, 2024 06:46
  • Last Edited
    Nov 23, 2024 10:10
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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
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Lat Pulldown (Neutral Grip)
1 Set
-
3
Chest Fly (Cable)
1 Set
-
4
Seated Wide-Grip Row (Cable)
1 Set
-
5
JM Press
1 Set
-
6
Alternating Dumbbell Curl
1 Set
-
7
Single Arm Tricep Extension (Cable)
1 Set
-
8
Incline Curl (Dumbbell)
1 Set
-
9
Lateral Raise (Cable)
1 Set
-
10
Reverse Pec Deck
1 Set
-
Day 2
1
Straight Leg Calf Raise
1 Set
-
2
Zercher Squat (Barbell)
1 Set
-
3
Leg Extension
1 Set
-
4
Leg Press
1 Set
-
5
Hamstring Curl
1 Set
-
6
Romanian Deadlift (Barbell)
1 Set
-
7
Hip Adductor (Machine)
1 Set
-
8
Hyperextension
1 Set
-
Day 3
1
Dip (Bodyweight)
1 Set
-
2
Incline Chest Press (Machine)
1 Set
-
3
JM Press
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Single Arm Tricep Extension (Cable)
1 Set
-
6
Shoulder Press (Plate Loaded)
1 Set
-
7
Lateral Raise (Cable)
1 Set
-
Day 4
1
Rack Pull (Barbell)
1 Set
-
2
Barbell Row
1 Set
-
3
Lat Pulldown (Neutral Grip)
1 Set
-
4
Reverse Pec Deck
1 Set
-
5
T-Bar Row
1 Set
-
6
Preacher Curl (Barbell)
1 Set
-
7
Hammer Curl
1 Set
-
8
Incline Curl (Dumbbell)
1 Set
-