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BoostcampPNG

67

by Sami A.

Program Description

Get better.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2026 11:06
  • Last Edited
    Jan 23, 2026 06:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
11.7%
Biceps
8.4%
Forearms
7.8%
Chest
7.8%
Hamstrings
7.8%
Upper Back
7.1%
Lats
6.5%
Middle Delts
5.2%
Quadriceps
5.2%
Glutes
5.2%
Abs
3.9%
Rear Delts
2.6%
Calves
2.6%
Adductors
2.6%
Abductors
1.3%
Lower Back
1.3%
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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
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Preacher Curl (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Incline Chest Press (Machine)
2
5-10 reps
-
5
Lateral Raise (Machine)
2
5-10 reps
-
6
Seated Row (Machine)
2
5-10 reps
-
7
Lat Pulldown
2
5-10 reps
-
8
Shoulder Press (Machine)
2
5-10 reps
-
9
Hammer Curl (Dumbbell)
2
5-10 reps
-
10
Seated Dip (Machine)
2
5-10 reps
-
11
Wrist Curls
2
10-15 reps
-
12
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Straight Leg Calf Raise
2
5-10 reps
-
4
Leg Curl
2
5-10 reps
-
5
Stiff Leg Deadlift
2
5-10 reps
-
6
Hip Adductor (Machine)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
2
Chest Press (Machine)
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Shoulder Press (Machine)
2
5-10 reps
-
6
Seated Dip (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Seated Row (Machine)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
5-10 reps
-
5
Rear Delt Fly (Machine)
2
5-10 reps
-
6
Hammer Curl (Dumbbell)
2
5-10 reps
-
7
Wrist Curls
2
10-15 reps
-
8
Wrist Extension (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
5-10 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Standing Calf Raise
2
5-10 reps
-
6
Hip Adductor (Machine)
2
10-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
-
2
Preacher Curl (Machine)
2 Sets
5-10 Reps
-
3
Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
5
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
6
Seated Row (Machine)
2 Sets
5-10 Reps
-
7
Lat Pulldown
2 Sets
5-10 Reps
-
8
Shoulder Press (Machine)
2 Sets
5-10 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
10
Seated Dip (Machine)
2 Sets
5-10 Reps
-
11
Wrist Curls
2 Sets
10-15 Reps
-
12
Wrist Extension (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Leg Extension
2 Sets
5-10 Reps
-
2
Leg Press
2 Sets
5-10 Reps
-
3
Straight Leg Calf Raise
2 Sets
5-10 Reps
-
4
Leg Curl
2 Sets
5-10 Reps
-
5
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
5-10 Reps
-
7
Abs Crunch (Machine)
2 Sets
5-10 Reps
-
Day 3
1
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
-
2
Chest Press (Machine)
2 Sets
5-10 Reps
-
3
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
5
Shoulder Press (Machine)
2 Sets
5-10 Reps
-
6
Seated Dip (Machine)
2 Sets
5-10 Reps
-
Day 4
1
Preacher Curl (Machine)
2 Sets
5-10 Reps
-
2
Lat Pulldown
2 Sets
5-10 Reps
-
3
Seated Row (Machine)
2 Sets
5-10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
5-10 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
7
Wrist Curls
2 Sets
10-15 Reps
-
8
Wrist Extension (Dumbbell)
2 Sets
10-15 Reps
-
Day 5
1
Leg Curl
2 Sets
5-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
3
Leg Extension
2 Sets
5-10 Reps
-
4
Leg Press
2 Sets
5-10 Reps
-
5
Standing Calf Raise
2 Sets
5-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
7
Abs Crunch (Machine)
2 Sets
10-15 Reps
-