Program Description
Modified version to Natural Hypertrophy’s Intermediate Program. Condensed two leg days into one so Thursdays can be used for functional training.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedNov 13, 2024 07:01
- Last EditedNov 13, 2024 07:39
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 9
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (EZ Bar)
3
6-10 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
4
10-15 reps
-
3B
Leg Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
4-8 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Seated Row (Cable)
3
10-20 reps
-
3A
Fly Press (Dumbbell)
3
6-12 reps
-
3B
Bicep Curl (Cable)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
JM Press
3
6-12 reps
-
2B
Preacher Curl (Barbell)
3
6-12 reps
-
2C
Leg Raise (Captain's Chair)
3
10-20 reps
-
3A
Hammer Curl
3
6-12 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Decline Crunch (Weighted)
3
10-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Dip (Weighted)3 Sets
4-8 Reps
-
1B
Dumbbell Row1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
-
2A
Overhead Press (Barbell)3 Sets
6-12 Reps
-
2B
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
3A
Lateral Raise (Cable)3 Sets
8-15 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
3C
Leg Raise (Captain's Chair)3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)4 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
3A
Leg Extension4 Sets
10-15 Reps
-
3B
Leg Curl4 Sets
10-15 Reps
-
Day 3
1A
Chin-Up (Weighted)3 Sets
4-8 Reps
-
1B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
2B
Seated Row (Cable)3 Sets
10-20 Reps
-
3A
Fly Press (Dumbbell)3 Sets
6-12 Reps
-
3B
Bicep Curl (Cable)3 Sets
10-15 Reps
-
3C
Decline Crunch (Weighted)3 Sets
10-20 Reps
-
Day 4
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
JM Press3 Sets
6-12 Reps
-
2B
Preacher Curl (Barbell)3 Sets
6-12 Reps
-
2C
Leg Raise (Captain's Chair)3 Sets
10-20 Reps
-
3A
Hammer Curl3 Sets
6-12 Reps
-
3B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3C
Decline Crunch (Weighted)3 Sets
10-20 Reps
-