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BoostcampPNG

Torso Limbs 2025-2026

by KZISIM

Program Description

Upper Lower x2 hehe xD

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 12, 2025 07:00
  • Last Edited
    Jan 13, 2025 09:52
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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
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-15 reps
-
2A
T-Bar Row
3
8-12 reps
-
2B
AD Press (Smith Machine)
3
8-12 reps
-
3A
Pull-Up (Weighted)
3
3-5 reps
-
3B
Decline Push-Up Weighted
3
8-12 reps
-
4A
Shrug Smith
3
8-12 reps
-
4B
Neck Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
8-15 reps
-
1B
Tricep Pushdown (Cable)
3
8-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
5-9 reps
-
4A
Standing Calf Raise
3
10-20 reps
-
4B
Hammer Curl
3
8-15 reps
-
5
Hanging Knee Raise
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Dip (Weighted)
3
8-12 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
8-15 reps
-
2A
Kroc Row
3
8-12 reps
-
2B
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
3-5 reps
-
3B
Bench Press (Barbell)
3
8-15 reps
-
4A
Shoulder Press (Machine)
3
8-12 reps
-
4B
Shrug (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-15 reps
-
1B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-15 reps
-
3B
JM Press (Smith Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
3
8-15 reps
-
4B
Rear Delt Row
3
8-15 reps
-
4C
Cable Crunch
3
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
2A
T-Bar Row
3 Sets
8-12 Reps
-
2B
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
3A
Pull-Up (Weighted)
3 Sets
3-5 Reps
-
3B
Decline Push-Up Weighted
3 Sets
8-12 Reps
-
4A
Shrug Smith
3 Sets
8-12 Reps
-
4B
Neck Curl
3 Sets
10-15 Reps
-
Day 2
1A
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
1B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5-9 Reps
-
4A
Standing Calf Raise
3 Sets
10-20 Reps
-
4B
Hammer Curl
3 Sets
8-15 Reps
-
5
Hanging Knee Raise
3 Sets
10-30 Reps
-
Day 3
1
Pullover (EZ Bar)
3 Sets
8-15 Reps
-
2A
Kroc Row
3 Sets
8-12 Reps
-
2B
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
3A
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
3B
Dip (Weighted)
3 Sets
8-12 Reps
-
4A
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4B
Shrug (Barbell)
3 Sets
8-12 Reps
-
Day 4
1A
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
1B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
2
Squat (Smith Machine)
3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)
3 Sets
6-15 Reps
-
3B
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
4A
Upright Row (Barbell)
3 Sets
8-15 Reps
-
4B
Rear Delt Row
3 Sets
8-15 Reps
-
4C
Cable Crunch
3 Sets
10-15 Reps
-