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JACKED ASS FISHERMAN

by james B.

Program Description

Women fear me. Fish fear me. Men turn their eyes away from me as I walk. No beast dare makes a sound in my presence. I am alone on this barren earth. PPLPP split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2024 07:07
  • Last Edited
    Nov 06, 2024 03:53
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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
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
2
6-8 reps
-
2
Incline Chest Press (Machine)
2
6-8 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
-
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Viking Press
2
8-12 reps
-
7
Reverse Pec Deck
1
40 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Low Row
2
6-10 reps
-
4
Incline Pushdown (Cable)
3
8-12 reps
-
5
French Press
2
1
6-10 reps
8-12 reps
-
-
6
Neck Extension
3
10-15 reps
-
7
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Pendulum Squat
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Machine)
2
10-15 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
7
Hanging Leg Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Cable Flexion Row
2
6-10 reps
-
3
Lat Pulldown (Single Arm)
2
6-10 reps
-
4
Shrug (Barbell)
1
5-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
6-8 reps
-
7
Neck Curl
3
10-20 reps
-
8
Standing Calf Raise
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Camber Bar Bench Press
2 Sets
6-8 Reps
-
2
Incline Chest Press (Machine)
2 Sets
6-8 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
-
-
5
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
6
Viking Press
2 Sets
8-12 Reps
-
7
Reverse Pec Deck
1 Set
40 Reps
-
8
Standing Calf Raise
1 Set
AMRAP
-
Day 3
1
Seated Hamstring Curl
3 Sets
6-10 Reps
-
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
-
3
Pendulum Squat
2 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
1 Set
30 Reps
-
Day 5
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
-
2
Cable Flexion Row
2 Sets
6-10 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
-
4
Shrug (Barbell)
1 Set
5-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
JM Press
3 Sets
6-8 Reps
-
7
Neck Curl
3 Sets
10-20 Reps
-
8
Standing Calf Raise
1 Set
AMRAP
-
Day 2
1
Bent Over Row (Barbell)
2 Sets
6-8 Reps
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2
Pull-Up (Weighted)
2 Sets
6-8 Reps
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3
Low Row
2 Sets
6-10 Reps
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4
Incline Pushdown (Cable)
3 Sets
8-12 Reps
-
5
French Press
2 Sets
1 Set
6-10 Reps
8-12 Reps
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6
Neck Extension
3 Sets
10-15 Reps
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7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
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Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
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2
Chest Fly (Machine)
2 Sets
8-12 Reps
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3
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
4
Hammer Curl (Cable)
3 Sets
10-15 Reps
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5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
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6
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
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7
Hanging Leg Raise
3 Sets
8-12 Reps
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