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SLEEPER PHYSIQUE(BEAST-MODE)

by Diavolo
3 athletes joined
5.0
(1 rating)

Program Description

To look lean and shredded at same time strong

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 10, 2025 09:17
  • Last Edited
    Jul 18, 2025 10:02

Summary

Unlock your potential with the SLEEPER PHYSIQUE (BEAST-MODE) program, an intense 18-week journey designed for serious lifters. Committing just four days a week, you'll engage in a comprehensive mix of barbell, machine, and bodyweight exercises that target every major muscle group, ensuring balanced development and explosive strength gains. With a focus on compound movements like bench presses and rows, this program is tailored to elevate your physique and push your limits. Get ready to transform your workouts and unleash your inner beast!
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4.8 Stars with 10, 000+ Ratings
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
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Week 1
1 / 18 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Decline Bench Press (Barbell)
3 Sets
-
4
Chest Press (Machine)
4 Sets
-
5
Dips Between Chairs
2 Sets
-
6
Single Arm Overhead Tricep Extension
2 Sets
-
7
Lat Pulldown
4 Sets
-
8
Seated Row (Cable)
3 Sets
-
9
Chest Supported Row (Machine)
3 Sets
-
10
Back Extension (Weighted)
2 Sets
-
11
Reverse Bicep Curl (EZ Bar)
2 Sets
-
12
Bicep Curl (EZ Bar)
2 Sets
-
13
Bicep Curl (Machine)
3 Sets
-
14
Wrist Curls
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Decline Bench Press (Barbell)
3 Sets
-
4
Chest Press (Machine)
4 Sets
-
5
Dips Between Chairs
2 Sets
-
6
Single Arm Overhead Tricep Extension
2 Sets
-
7
Lat Pulldown
4 Sets
-
8
Seated Row (Cable)
3 Sets
-
9
Chest Supported Row (Machine)
3 Sets
-
10
Back Extension (Weighted)
2 Sets
-
11
Reverse Bicep Curl (EZ Bar)
2 Sets
-
12
Bicep Curl (EZ Bar)
2 Sets
-
13
Bicep Curl (Machine)
3 Sets
-
14
Wrist Curls
3 Sets
-
Day 1
1
Leg Extension
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Hack Squat
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-
6
Leg Raise (Captain's Chair)
2 Sets
-
7
Shoulder Press (Machine)
4 Sets
-
8
Chest Supported Row (Machine)
3 Sets
-
9
Face Pull
3 Sets
-
10
Front Raise
2 Sets
-
11
Shrug (Dumbbell)
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Hack Squat
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-
6
Leg Raise (Captain's Chair)
2 Sets
-
7
Shoulder Press (Machine)
4 Sets
-
8
Chest Supported Row (Machine)
3 Sets
-
9
Face Pull
3 Sets
-
10
Front Raise
2 Sets
-
11
Shrug (Dumbbell)
3 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
DiavoloAge 20, Man
4 hours ago
1 week complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I must say is a good especially for the lack of experience I had while making it could get more improvement