Program Description
This is where we push past our limits .......................
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedJun 09, 2025 01:48
- Last EditedJul 13, 2025 03:08
Summary
Uncommon Among Most Uncommon Men is an intense 18-week program designed for those ready to push their limits. With a rigorous 7-day weekly schedule, you'll target your quads, calves, chest, and back through a variety of compound and isolation exercises, ensuring balanced strength development. This program combines barbell, machine, and bodyweight movements to maximize muscle engagement and growth. Get ready to transform your physique and embrace the uncommon path to fitness excellence!
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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
Squat (Barbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
4
8-14 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Side Crunch (Cable)
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
9
Walk
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
4
8-14 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Side Crunch (Cable)
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
9
Walk
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
2
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Cycling
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
3
8-12 reps
-
9
Cycling
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Face Away Cable Curl
3
8-12 reps
-
3
Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
8A
Shrug (Barbell)
5
8-12 reps
-
9
Walk
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Face Away Cable Curl
3
8-12 reps
-
3
Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
8A
Shrug (Barbell)
5
8-12 reps
-
9
Walk
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Side Crunch (Cable)
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
3
8-12 reps
-
7
Side Crunch (Cable)
3
8-12 reps
-
8
Hanging Leg Raise
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Walk
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
3
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
Seated Row (Cable)
3
8-12 reps
-
9
Walk
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Deadlift (Barbell)
4
4-6 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
6
8-12 reps
-
2
Face Away Cable Curl
3
8-12 reps
-
3
Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Shrug (Barbell)
5
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
6
8-12 reps
-
2
Face Away Cable Curl
3
8-12 reps
-
3
Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Shrug (Barbell)
5
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Cable Low Row
4
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Shoulder Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
9
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Face Away Cable Curl
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Overhead Tricep Extension (Cable)
3
8-12 reps
-
9
Tricep Kickback
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)3 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)4 Sets
8-14 Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Seated Calf Raise3 Sets
20-25 Reps
-
5
Calf Raise (Leg Press)3 Sets
20-25 Reps
-
6
Abs Crunch (Machine)4 Sets
8-12 Reps
-
7
Side Crunch (Cable)3 Sets
8-12 Reps
-
8
Hanging Leg Raise3 Sets
8-12 Reps
-
9
Walk1 Set
AMRAP
-
Day 2
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
2
Pec Deck (Machine)3 Sets
8-12 Reps
-
3
Incline Chest Press (Machine)2 Sets
8-12 Reps
-
4
Bench Press (Barbell)3 Sets
8-12 Reps
-
5
Lat Pulldown (Close Grip)4 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
7
Reverse Pec Deck4 Sets
8-12 Reps
-
8
Seated Row (Cable)3 Sets
8-12 Reps
-
9
Cycling1 Set
10-15 mins
-
Day 3
1
Shoulder Press (Machine)6 Sets
8-12 Reps
-
2
Face Away Cable Curl3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)4 Sets
8-12 Reps
-
4
Lateral Raise (Cable)3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
8-12 Reps
-
7
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
-
8A
Shrug (Barbell)5 Sets
8-12 Reps
-
9
Walk1 Set
AMRAP
-
Day 4
1
Lying Leg Curl4 Sets
8-12 Reps
-
2
Stiff Leg Deadlift3 Sets
8-12 Reps
-
3
B-Stance Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
4
Seated Calf Raise3 Sets
20-25 Reps
-
5
Calf Raise (Leg Press)3 Sets
20-25 Reps
-
6
Abs Crunch (Machine)3 Sets
8-12 Reps
-
7
Side Crunch (Cable)3 Sets
8-12 Reps
-
8
Hanging Leg Raise3 Sets
8-12 Reps
-
9
Cycling1 Set
15-30 mins
-
Day 5
1
Bench Press (Barbell)3 Sets
8-12 Reps
-
2
Chest Fly (Cable)3 Sets
8-12 Reps
-
3
Incline Chest Press (Machine)3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
5
Lat Pulldown4 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
7
Reverse Pec Deck4 Sets
8-12 Reps
-
8
Seated Row (Cable)3 Sets
8-12 Reps
-
9
Walk1 Set
AMRAP
-
Day 6
1
Seated Shoulder Press (Dumbbell)6 Sets
8-12 Reps
-
2
Face Away Cable Curl3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)4 Sets
8-12 Reps
-
4
Lateral Raise (Cable)3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
-
8
Shrug (Barbell)5 Sets
8-12 Reps
-
9
Cycling1 Set
15-30 mins
-
Day 7
1
Run1 Set
60 mins
-