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Full body eod

by Chris
2 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 28, 2025 10:40

Summary

Transform your physique with the Full Body EOD program, a comprehensive 12-week journey designed for those ready to push their limits. Committing four days a week, you'll engage in a balanced mix of strength training exercises targeting every major muscle group, from explosive bench presses to isolating preacher curls. With a focus on both compound and isolation movements, this program is perfect for building strength, enhancing muscle definition, and improving overall fitness. Get ready to elevate your training and achieve the results you've been striving for!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Biceps
10.6%
Lats
10.6%
Upper Back
10.6%
Front Delts
10%
Forearms
7.1%
Middle Delts
7.1%
Chest
5.9%
Quadriceps
5.9%
Hamstrings
4.7%
Glutes
4.7%
Lower Back
4.1%
Abs
3.5%
Calves
2.9%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
-