Program Description
**Casey + TNF Most Optimal** is a comprehensive 12-week workout program designed to maximize your strength and muscle gains with 60 sessions. This program features a mix of push, pull, and leg workouts, incorporating a variety of machines and free weights to target all major muscle groups effectively. Each session is structured with specific rep ranges and intensity guidelines, ensuring you progressively overload your muscles for optimal results. Get ready to transform your physique and elevate your fitness journey! https://youtu.be/b3cXkBk22ls?si=pjExa3T5HzW3pnv-
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 01, 2026 04:20
- Last EditedFeb 18, 2026 05:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Biceps
10.1%
Upper Back
9.3%
Front Delts
8.8%
Hamstrings
8.4%
Chest
8.4%
Lats
8.4%
Quadriceps
6.7%
Calves
5.1%
Middle Delts
5.1%
Glutes
4.2%
Rear Delts
4.2%
Forearms
3.6%
Adductors
1.7%
Lower Back
1.7%
Abs
1.7%
Abductors
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Rope Push Down (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Incline Curl (Dumbbell)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Seated Hamstring Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Lateral Raise (Machine)
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
5-8 reps
-
7
Tricep Rope Push Down (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Abductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Hip Adductor (Machine)2 Sets
8-15 Reps
-
2
Hack Squat2 Sets
5-8 Reps
-
3
Leg Extension3 Sets
6-12 Reps
-
4
Seated Hamstring Curl3 Sets
5-10 Reps
-
5
Standing Calf Raise3 Sets
5-10 Reps
-
Day 1
1
Incline Chest Press (Machine)3 Sets
5-8 Reps
-
2
Pec Deck (Machine)3 Sets
6-10 Reps
-
3
Lateral Raise (Machine)3 Sets
6-10 Reps
-
4
JM Press (Smith Machine)3 Sets
5-8 Reps
-
5
Tricep Rope Push Down (Cable)2 Sets
5-10 Reps
-
Day 2
1
Chest Supported Row (Machine)2 Sets
5-8 Reps
-
2
Pull-Up (Weighted)2 Sets
6-12 Reps
-
3
High Row2 Sets
5-8 Reps
-
4
Reverse Pec Deck2 Sets
5-8 Reps
-
5
Preacher Curl (Machine)3 Sets
6-12 Reps
-
6
Incline Curl (Dumbbell)2 Sets
5-8 Reps
-
Day 4
1
Incline Chest Press (Machine)2 Sets
5-8 Reps
-
2
Pull-Up (Weighted)2 Sets
6-10 Reps
-
3
Pec Deck (Machine)2 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)2 Sets
5-8 Reps
-
5
Lateral Raise (Machine)3 Sets
6-10 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
5-8 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
5-8 Reps
-
Day 5
1
Seated Hamstring Curl3 Sets
5-10 Reps
-
2
Stiff Leg Deadlift2 Sets
5-8 Reps
-
3
Leg Extension3 Sets
6-12 Reps
-
4
Hip Abductor (Machine)2 Sets
6-10 Reps
-
5
Standing Calf Raise3 Sets
5-10 Reps
-