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BoostcampPNG

Wolverine for Comic Con

by Andrew C.
3 athletes joined

Program Description

Just a four-day split that I’m using to help build muscle and strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2025 12:19
  • Last Edited
    Jan 24, 2025 11:04
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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
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest day
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
T-Bar Row
6
10 reps
-
5
Preacher Curl (EZ Bar)
3
10 reps
-
6
Shrug (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
15 reps
-
5A
Hip Abductor (Machine)
3
10 reps
-
5B
Hip Adductor (Machine)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest day
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Tricep Extension (Cable)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Tricep Extension (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5A
Hip Abductor (Machine)
3 Sets
10 Reps
-
5B
Hip Adductor (Machine)
3 Sets
10 Reps
-
Day 4
1
Lateral Raise (Cable)
3 Sets
10 Reps
-
2
Bicep Curl (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
5
Hammer Curl (Cable)
3 Sets
10 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
T-Bar Row
6 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
T-Bar Row
6 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 7
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Tricep Extension (Cable)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 5
1
Rest day
3 Sets
1 Reps
-