logo
BoostcampPNG

Full body eod

by Chris
1 athletes joined

Program Description

Full Body eod with upper body emphasis.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 19, 2025 03:14
  • Last Edited
    Jul 20, 2025 07:20
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
6-12 reps
-
5
AD Press (Smith Machine)
1
8-12 reps
-
6
Wrist Curls
2
10-15 reps
-
7
One Arm Lateral Raise (Cable)
2
8-15 reps
-
8
T-Bar Row
2
8-12 reps
-
9
Hack Squat
1
4-6 reps
-
10
Back Extension (Weighted)
1
5-9 reps
-
11
Leg Extension
1
5-10 reps
-
12
Leg Curl
1
6-10 reps
-
13
Calf Raise (Leg Press)
1
10-20 reps
-
14
Cable Crunch
1
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
-
5
AD Press (Smith Machine)
1 Set
8-12 Reps
-
6
Wrist Curls
2 Sets
10-15 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
8-15 Reps
-
8
T-Bar Row
2 Sets
8-12 Reps
-
9
Hack Squat
1 Set
4-6 Reps
-
10
Back Extension (Weighted)
1 Set
5-9 Reps
-
11
Leg Extension
1 Set
5-10 Reps
-
12
Leg Curl
1 Set
6-10 Reps
-
13
Calf Raise (Leg Press)
1 Set
10-20 Reps
-
14
Cable Crunch
1 Set
6-10 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
-
5
AD Press (Smith Machine)
1 Set
8-12 Reps
-
6
Wrist Curls
2 Sets
10-15 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
8-15 Reps
-
8
T-Bar Row
2 Sets
8-12 Reps
-
9
Hack Squat
1 Set
4-6 Reps
-
10
Back Extension (Weighted)
1 Set
5-9 Reps
-
11
Leg Extension
1 Set
5-10 Reps
-
12
Leg Curl
1 Set
6-10 Reps
-
13
Calf Raise (Leg Press)
1 Set
10-20 Reps
-
14
Cable Crunch
1 Set
6-10 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
-
5
AD Press (Smith Machine)
1 Set
8-12 Reps
-
6
Wrist Curls
2 Sets
10-15 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
8-15 Reps
-
8
T-Bar Row
2 Sets
8-12 Reps
-
9
Hack Squat
1 Set
4-6 Reps
-
10
Back Extension (Weighted)
1 Set
5-9 Reps
-
11
Leg Extension
1 Set
5-10 Reps
-
12
Leg Curl
1 Set
6-10 Reps
-
13
Calf Raise (Leg Press)
1 Set
10-20 Reps
-
14
Cable Crunch
1 Set
6-10 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
-
5
AD Press (Smith Machine)
1 Set
8-12 Reps
-
6
Wrist Curls
2 Sets
10-15 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
8-15 Reps
-
8
T-Bar Row
2 Sets
8-12 Reps
-
9
Hack Squat
1 Set
4-6 Reps
-
10
Back Extension (Weighted)
1 Set
5-9 Reps
-
11
Leg Extension
1 Set
5-10 Reps
-
12
Leg Curl
1 Set
6-10 Reps
-
13
Calf Raise (Leg Press)
1 Set
10-20 Reps
-
14
Cable Crunch
1 Set
6-10 Reps
-