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Jensen og Nielsen

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Program Description

Gains brah

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 28, 2025 07:43
  • Last Edited
    Jun 18, 2025 09:04

Summary

Unleash your potential with the Jensen og Nielsen program, a comprehensive 16-week journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of strength training targeting all major muscle groups, including legs, back, and core. Each session features a variety of exercises, from Smith machine squats to bodyweight pull-ups, ensuring progressive overload and muscle growth. Get ready to transform your physique and strength with a structured plan that keeps you motivated and on track!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
8 reps
-
2
Incline Bench Press (Smith Machine)
4
8 reps
-
3
Pec Deck (Machine)
4
8 reps
-
4
Overhead Press (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Tricep Extension (Cable)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Reverse Pec Deck
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Extension
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Calf Raise (Leg Press)
4
8 reps
-
5
Hanging Leg Raise
4
8 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Squat (Smith Machine)
4 Sets
8 Reps
-
2
Leg Extension
4 Sets
8 Reps
-
3
Leg Curl
4 Sets
8 Reps
-
4
Calf Raise (Leg Press)
4 Sets
8 Reps
-
5
Hanging Leg Raise
4 Sets
8 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Deadlift (Barbell)
4 Sets
8 Reps
-
4
Reverse Pec Deck
4 Sets
8 Reps
-
5
Bicep Curl (Barbell)
4 Sets
8 Reps
-
Day 1
1
Dip (Bodyweight)
4 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
3
Pec Deck (Machine)
4 Sets
8 Reps
-
4
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
6
Tricep Extension (Cable)
4 Sets
8 Reps
-
Day 4
1
Dip (Bodyweight)
4 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
3
Pec Deck (Machine)
4 Sets
8 Reps
-
4
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
6
Tricep Extension (Cable)
4 Sets
8 Reps
-
Day 5
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Deadlift (Barbell)
4 Sets
8 Reps
-
4
Reverse Pec Deck
4 Sets
8 Reps
-
5
Bicep Curl (Barbell)
4 Sets
8 Reps
-
Day 6
1
Squat (Smith Machine)
4 Sets
8 Reps
-
2
Leg Extension
4 Sets
8 Reps
-
3
Leg Curl
4 Sets
8 Reps
-
4
Calf Raise (Leg Press)
4 Sets
8 Reps
-
5
Hanging Leg Raise
4 Sets
8 Reps
-