logo
BoostcampPNG

El Cachismo

by Alonso F.
14 athletes joined

Program Description

For intermediate-advanced lifters

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 12:31
  • Last Edited
    Feb 19, 2025 01:27
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
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
Squat (Smith Machine)
3
6-8 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
4-6 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8-12 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Hamstring Curl
3
10-15 reps
-
5
Leg Extension
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
10-15 reps
-
7
Cable Crunch
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Overhead Press (Barbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-15 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6A
Neck Curl
3
15-20 reps
-
6B
Neck Extension
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Seated Calf Raise
3 Sets
15-20 Reps
-
3
Back Extension (Weighted)
3 Sets
8-12 Reps
-
4
Shrug (Barbell)
3 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 2
1
Dip (Weighted)
3 Sets
6-8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 3
1
JM Press (Smith Machine)
4 Sets
8-12 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Neck Curl
3 Sets
15-20 Reps
-
6B
Neck Extension
3 Sets
15-20 Reps
-
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Standing Calf Raise
3 Sets
10-15 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Seated Hamstring Curl
3 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
7
Cable Crunch
3 Sets
10-15 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
3
Chest Press (Machine)
3 Sets
6-12 Reps
-
4
T-Bar Row
3 Sets
6-10 Reps
-
5
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 6
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Neck Curl
3 Sets
15-20 Reps
-
6B
Neck Extension
3 Sets
15-20 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-