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BoostcampPNG

Binvant upper arms lower, summer 2024 - present

by Genco A.

Program Description

I literally said gains for all

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 15, 2024 07:38
  • Last Edited
    Nov 15, 2024 08:03
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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 (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Chin-Up (Weighted)
2
2
5 reps
10 reps
-
-
3
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
2
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Overhead Tricep Extension (Cable)
2
2
8 reps
10 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
8 reps
-
-
2
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Leg Extension
2
15 reps
-
6
Walking Lunge
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
5 reps
10 reps
-
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Bench Press (Dumbbell)
2
2
6 reps
10 reps
-
-
4
Chin-Up (Weighted)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
1
5 reps
7 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
2
1
5 reps
8 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
8 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
5 reps
8 reps
-
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
4 reps
-
-
-
3
Hamstring Curl
3
15 reps
-
4
Abs Crunch (Weighted)
2
15 reps
-
5
Walking Lunge (Dumbbell)
2
10 reps
-
6
Leg Extension
2
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
2
Chin-Up (Weighted)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
3
Overhead Press (Barbell)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
4
Seated Wide-Grip Row (Cable)
2 Sets
2 Sets
10 Reps
15 Reps
-
-
Day 2
1
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
8 Reps
-
-
2
High Bar Squat (Barbell)
2 Sets
2 Sets
5 Reps
8 Reps
-
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Abs Crunch (Weighted)
2 Sets
15 Reps
-
5
Leg Extension
2 Sets
15 Reps
-
6
Walking Lunge
2 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
5 Reps
10 Reps
-
-
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
2 Sets
6 Reps
10 Reps
-
-
4
Chin-Up (Weighted)
4 Sets
6 Reps
-
Day 5
1
Hammer Curl
1 Set
2 Sets
1 Set
5 Reps
7 Reps
10 Reps
-
-
-
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
5 Reps
8 Reps
12 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
8 Reps
10 Reps
-
-
Day 6
1
High Bar Squat (Barbell)
2 Sets
2 Sets
5 Reps
8 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
4 Reps
-
-
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Abs Crunch (Weighted)
2 Sets
15 Reps
-
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
6
Leg Extension
2 Sets
15 Reps
-