Program Description
Major focus on arms and shoulders, hitting them 4 days of the week. After 3 months, switch to specializing other muscle groups (eg,: chest/back, etc.)
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 20, 2024 10:05
- Last EditedNov 20, 2024 01:34
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Incline Chest Fly (Machine)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
-
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Incline Chest Fly (Machine)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Cable Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Power Shrug
3
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
-
2
Preacher Curl (EZ Bar)
4
8-12 reps
-
3
Upright Row (Barbell)
4
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Power Shrug
4
6-12 reps
-
6
Lat Pulldown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
-
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Hip Adductor (Machine)
3
10-20 reps
-
4
Decline Crunch (Weighted)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Bayesian Curl
3
8-12 reps
-
5
Trap Bar Power Shrug
3
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
-
2
Lu Raise
4
10-15 reps
-
3
Bicep Curl (Dumbbell)
4
8-12 reps
-
4
Bayesian Curl
4
8-12 reps
-
5
Trap Bar Power Shrug
4
6-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)3 Sets
5-8 Reps
-
2
Overhead Cable Tricep Extension (EZ Bar)3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
4
Seated Lateral Raise (Dumbbell)3 Sets
8-15 Reps
-
5
Incline Chest Fly (Machine)3 Sets
6-10 Reps
-
Day 2
1
Pendulum Squat3 Sets
5-8 Reps
-
2
Leg Press3 Sets
8-12 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Cable Crunch3 Sets
8-15 Reps
-
Day 3
1
Hammer Curl3 Sets
6-10 Reps
-
2
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
-
3
Upright Row (Barbell)3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5
Power Shrug3 Sets
6-12 Reps
-
6
Lat Pulldown4 Sets
8-12 Reps
-
Day 4
1
Seated Shoulder Press (Barbell)3 Sets
6-10 Reps
-
2A
Lying Cable Front Raise (EZ Bar)3 Sets
10-15 Reps
-
2B
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
3
Seated Overhead Tricep Extension (EZ Bar)2 Sets
8-12 Reps
-
4
Chest Press (Machine)3 Sets
8-12 Reps
-
Day 5
1
Stiff Leg Deadlift4 Sets
5-8 Reps
-
2
Squat (Smith Machine)3 Sets
8-12 Reps
-
3A
Leg Extension3 Sets
10-15 Reps
-
3B
Hip Adductor (Machine)3 Sets
10-20 Reps
-
4
Decline Crunch (Weighted)3 Sets
10-15 Reps
-
Day 6
1
Upright Row (Cable)3 Sets
10-15 Reps
-
2
Lu Raise3 Sets
10-15 Reps
-
3
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Bayesian Curl3 Sets
8-12 Reps
-
5
Trap Bar Power Shrug3 Sets
6-12 Reps
-
6
Chest Supported Row (Machine)4 Sets
8-12 Reps
-