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 EditedJun 18, 2025 11:42
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!
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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
-
-