Program Description
9 RPE and every exercise must follow dynamic double progression
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedMar 30, 2025 03:38
- Last EditedApr 02, 2025 02:36
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
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
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
French Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Seated Overhead Press (Barbell)
4
-
5
Chest Supported Row (Dumbbell)
4
-
6
Rear Delt Fly (Machine)
4
-
7
Neck Extension
4
-
8
Neck Flexion
4
-
9
Neck Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
-
2
Reverse Bicep Curl (EZ Bar)
4
-
3
Hammer Curl
4
-
4
Wrist Curls
5
-
5
Preacher Curl (Barbell)
4
-
6
Reverse Wrist Curl (Dumbbell)
4
-
7
Wrist Curls
4
-
8
Forearm Supenation & Rises
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Leg Extension
3
-
4
Rear Delt Fly (Machine)
3
-
5
Pull-Up (Assisted)
3
-
6
McGill Big 3
6
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Close Grip)
4
-
3
Lateral Raise (Dumbbell)
3
-
4
Bench Press (Dumbbell)
4
-
5
French Press
3
-
6
Rear Delt Fly (Machine)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Neck Extension
4
-
9
Neck Flexion
4
-
10
Neck Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
-
2
Shrug (Barbell)
4
RPE 10
3
Cable Low Row
4
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Lat Pulldown
2
-
7
Face Pull
4
-
8
Overhead Press (Barbell)
4
-
Week 1
1 / 16 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)4 Sets
-
2
French Press3 Sets
-
3
Lateral Raise (Dumbbell)3 Sets
-
4
Seated Overhead Press (Barbell)4 Sets
-
5
Chest Supported Row (Dumbbell)4 Sets
-
6
Rear Delt Fly (Machine)4 Sets
-
7
Neck Extension4 Sets
-
8
Neck Flexion4 Sets
-
9
Neck Curl4 Sets
-
Day 2
1
Bicep Curl (EZ Bar)4 Sets
-
2
Reverse Bicep Curl (EZ Bar)4 Sets
-
3
Hammer Curl4 Sets
-
4
Wrist Curls5 Sets
-
5
Preacher Curl (Barbell)4 Sets
-
6
Reverse Wrist Curl (Dumbbell)4 Sets
-
7
Wrist Curls4 Sets
-
8
Forearm Supenation & Rises6 Sets
-
Day 3
1
Squat (Barbell)4 Sets
-
2
Romanian Deadlift (Barbell)4 Sets
-
3
Leg Extension3 Sets
-
4
Rear Delt Fly (Machine)3 Sets
-
5
Pull-Up (Assisted)3 Sets
-
6
McGill Big 36 Sets
AMRAP
-
Day 4
1
Chest Fly (Cable)3 Sets
-
2
Bench Press (Close Grip)4 Sets
-
3
Lateral Raise (Dumbbell)3 Sets
-
4
Bench Press (Dumbbell)4 Sets
-
5
French Press3 Sets
-
6
Rear Delt Fly (Machine)3 Sets
-
7
Tricep Rope Push Down (Cable)3 Sets
-
8
Neck Extension4 Sets
-
9
Neck Flexion4 Sets
-
10
Neck Curl4 Sets
-
Day 5
1
Bent Over Row (Barbell)4 Sets
-
2
Shrug (Barbell)4 Sets
@10
3
Cable Low Row4 Sets
-
4
Reverse Bicep Curl (EZ Bar)3 Sets
-
5
Bicep Curl (Dumbbell)3 Sets
-
6
Lat Pulldown2 Sets
-
7
Face Pull4 Sets
-
8
Overhead Press (Barbell)4 Sets
-