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BoostcampPNG

L/P/P-L/U

by Bryan Povea

Program Description

build strength

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 04:36
  • Last Edited
    Mar 31, 2026 03:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
9.7%
Abs
8.5%
Upper Back
8.2%
Quadriceps
7.3%
Hamstrings
7.3%
Biceps
6.7%
Glutes
6.1%
Chest
6.1%
Middle Delts
6.1%
Lats
6.1%
Lower Back
4.3%
Forearms
3.6%
Rear Delts
3%
Adductors
2.4%
Abductors
2.4%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Front Raise
2
-
7
Rear Delt Fly (Cable)
1
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Close Grip)
2
-
3
Seated Row (Cable)
2
-
4
Wide Grip Row (Machine)
2
-
5
Single Arm Preacher Curl (Machine)
2
-
6
Reverse Bicep Curl (EZ Bar)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Reverse Wrist Curl (Dumbbell)
2
-
9
Forearm Wrist Curl (Dumbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hack Squat
3
-
3
Leg Curl
3
-
4
Calf Raise (Smith Machine)
3
-
5
Hip Adductor (Machine)
2
-
6
Hip Abductor (Machine)
2
-
7
Back Extension (Weighted)
2
-
8
Cable Crunch
3
-
9
Leg Raise (Captain's Chair)
2
-
10
Ab Roller
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Shoulder Press (Machine)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Seated Row (Cable)
2
-
6
Wide Grip Row (Machine)
2
-
7
Lateral Raise (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Single Arm Preacher Curl (Machine)
2
-
10
Reverse Bicep Curl (EZ Bar)
2
-
11
Single Arm Tricep Extension (Cable)
3
-
12
Overhead Tricep Extension (Cable)
2
-
13
Reverse Wrist Curl (Dumbbell)
1
-
14
Forearm Wrist Curl (Dumbell)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
1 Set
1 Set
1 Set
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
-
-
-
4
Calf Raise (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
-
-
7
Back Extension (Weighted)
1 Set
1 Set
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
-
-
-
9
Leg Raise (Captain's Chair)
1 Set
1 Set
-
-
10
Ab Roller
1 Set
1 Set
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
2
Pec Deck (Machine)
1 Set
1 Set
-
-
3
Chest Press (Machine)
1 Set
1 Set
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
-
-
6
Front Raise
1 Set
1 Set
-
-
7
Rear Delt Fly (Cable)
1 Set
-
8
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
-
-
-
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
-
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
-
-
3
Seated Row (Cable)
1 Set
1 Set
-
-
4
Wide Grip Row (Machine)
1 Set
1 Set
-
-
5
Single Arm Preacher Curl (Machine)
1 Set
1 Set
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
-
-
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
-
-
9
Forearm Wrist Curl (Dumbell)
1 Set
1 Set
-
-
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
-
-
-
4
Calf Raise (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
-
-
7
Back Extension (Weighted)
1 Set
1 Set
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
-
-
-
9
Leg Raise (Captain's Chair)
1 Set
1 Set
-
-
10
Ab Roller
1 Set
1 Set
-
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
2
Pec Deck (Machine)
1 Set
1 Set
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
-
-
5
Seated Row (Cable)
1 Set
1 Set
-
-
6
Wide Grip Row (Machine)
1 Set
1 Set
-
-
7
Lateral Raise (Machine)
1 Set
1 Set
-
-
8
Rear Delt Fly (Cable)
1 Set
1 Set
-
-
9
Single Arm Preacher Curl (Machine)
1 Set
1 Set
-
-
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
-
-
11
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
-
-
-
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
-
-
13
Reverse Wrist Curl (Dumbbell)
1 Set
-
14
Forearm Wrist Curl (Dumbell)
1 Set
-