Program Description
0 VOLUME NIGGA
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMay 12, 2025 02:37
- Last EditedAug 26, 2025 05:25
Summary
Unleash your potential with the HUGE NIGGA GAINS program, an 18-week journey designed for serious lifters ready to pack on muscle and strength. Committing just four days a week, you'll tackle a variety of compound and isolation exercises, including Barbell Rows, Squats, and Weighted Pull-Ups, all tailored to maximize hypertrophy and power. With a focus on progressive overload and targeted muscle engagement, this program is your roadmap to serious gains. Equip yourself with the determination to transform your physique and dominate every workout!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
10.6%
Front Delts
9.6%
Middle Delts
9.6%
Lats
9.1%
Biceps
8.1%
Abs
6.1%
Rear Delts
6.1%
Quadriceps
5.3%
Chest
5.1%
Calves
5.1%
Glutes
4.8%
Lower Back
3.5%
Hamstrings
2.8%
Forearms
1%
Adductors
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5-8 reps
8-11 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Pull-Up (Weighted)
1
1
3-5 reps
5-8 reps
-
-
4
AD Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Hammer Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Romanian Deadlift (Barbell)
1
5-8 reps
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
8-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Hanging Knee Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
5-8 reps
8-11 reps
-
-
2
Bench Press (Smith Machine)
1
1
5-8 reps
8-11 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
5-8 reps
8-11 reps
-
-
4
Shoulder Press (Machine)
1
1
5-8 reps
8-11 reps
-
-
5
Bicep Curl (Cable)
1
1
5-8 reps
8-11 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
5-8 reps
8-11 reps
-
-
7
Shrug Smith
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
5-8 reps
-
2
Back Extension (Weighted)
1
1
5-8 reps
8-11 reps
-
-
3
Leg Extension
1
5-8 reps
-
4
Lateral Raise (Cable)
1
1
8-10 reps
10-13 reps
-
-
5
Rear Delt Fly (Cable)
1
1
10-13 reps
13-15 reps
-
-
6
Calf Raise (Machine)
1
1
8-12 reps
12-15 reps
-
-
7
Cable Crunch
1
1
8-12 reps
12-15 reps
-
-
Week 1
1 / 18 Weeks
Day 1
1
Barbell Row1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
2
Incline Bench Press (Smith Machine)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
3
Pull-Up (Weighted)1 Set
1 Set
3-5 Reps
5-8 Reps
-
-
4
AD Press (Smith Machine)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
5
Hammer Curl (Cable)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
6
Single Arm Tricep Extension (Cable)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
7
Shrug Smith1 Set
8-10 Reps
-
Day 2
1
Squat (Smith Machine)1 Set
5-8 Reps
-
2
Romanian Deadlift (Barbell)1 Set
5-8 Reps
-
3
Leg Extension1 Set
5-8 Reps
-
4
Lateral Raise (Cable)1 Set
1 Set
8-10 Reps
10-13 Reps
-
-
5
Rear Delt Fly (Cable)1 Set
1 Set
8-13 Reps
13-15 Reps
-
-
6
Calf Raise (Machine)1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
7
Hanging Knee Raise2 Sets
AMRAP
-
Day 3
1
T-Bar Row1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
2
Bench Press (Smith Machine)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
3
Lat Pulldown (Single Arm)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
4
Shoulder Press (Machine)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
5
Bicep Curl (Cable)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
6
Overhead Tricep Extension (Cable)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
7
Shrug Smith1 Set
8-10 Reps
-
Day 4
1
Squat (Smith Machine)1 Set
5-8 Reps
-
2
Back Extension (Weighted)1 Set
1 Set
5-8 Reps
8-11 Reps
-
-
3
Leg Extension1 Set
5-8 Reps
-
4
Lateral Raise (Cable)1 Set
1 Set
8-10 Reps
10-13 Reps
-
-
5
Rear Delt Fly (Cable)1 Set
1 Set
10-13 Reps
13-15 Reps
-
-
6
Calf Raise (Machine)1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
7
Cable Crunch1 Set
1 Set
8-12 Reps
12-15 Reps
-
-