Program Description
To be bigger and stronger
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedNov 24, 2025 04:32
- Last EditedNov 24, 2025 06:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Biceps
12.5%
Chest
11%
Upper Back
10.3%
Front Delts
8.8%
Middle Delts
6.9%
Lats
6.9%
Glutes
6.3%
Lower Back
4.4%
Forearms
4.4%
Hamstrings
4.4%
Abs
3.8%
Quadriceps
3.1%
Calves
3.1%
Rear Delts
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Incline Cable Chest Press
1
1
20 reps
20 reps
RPE 8
RPE 7
5
Lat Pulldown
1
90 reps
RPE 6.5
6
Seated Row (Cable)
1
90 reps
5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Shoulder Press (Machine)
1
-
7
Reverse Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
100 reps
100 reps
RPE 8
RPE 7
2
T-Bar Row
1
80 reps
4%
3
Kelso Shrug
1
90 reps
RPE 8
4
Lateral Raise (Cable)
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Incline Cable Chest Press
1
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
1
-
10
Lat Pulldown
1
90 reps
RPE 6.5
11
Reverse Curl (Barbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Hamstring Curl
1
-
3
Seated Calf Raise
1
-
4
Hip Thrust (Machine)
1
-
5
Back Extension (Weighted)
1
-
6
Abs Crunch (Weighted)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)1 Set
1 Set
100 Reps
100 Reps
@8
@7
2
T-Bar Row1 Set
80 Reps
4%
3
Kelso Shrug1 Set
90 Reps
@8
4
Incline Cable Chest Press1 Set
1 Set
20 Reps
20 Reps
@8
@7
5
Lat Pulldown1 Set
90 Reps
@6.5
6
Seated Row (Cable)1 Set
90 Reps
5%
Day 3
1
Leg Extension1 Set
-
2
Hamstring Curl1 Set
-
3
Seated Calf Raise1 Set
-
4
Hip Thrust (Machine)1 Set
-
5
Back Extension (Weighted)1 Set
-
6
Abs Crunch (Weighted)1 Set
-
Day 2
1
Preacher Curl (Dumbbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Overhead Tricep Extension (Cable)1 Set
-
4
Bicep Curl (Dumbbell)1 Set
-
5
Tricep Pushdown (Cable)1 Set
-
6
Shoulder Press (Machine)1 Set
-
7
Reverse Curl (Barbell)1 Set
-
Day 4
No exercises added to this day
Day 5
1
Incline Chest Press (Machine)1 Set
1 Set
100 Reps
100 Reps
@8
@7
2
T-Bar Row1 Set
80 Reps
4%
3
Kelso Shrug1 Set
90 Reps
@8
4
Lateral Raise (Cable)1 Set
-
5
Preacher Curl (Dumbbell)1 Set
-
6
Overhead Tricep Extension (Cable)1 Set
-
7
Incline Cable Chest Press1 Set
20 Reps
@8
8
Bicep Curl (Dumbbell)1 Set
-
9
Tricep Pushdown (Cable)1 Set
-
10
Lat Pulldown1 Set
90 Reps
@6.5
11
Reverse Curl (Barbell)1 Set
-
Day 6
1
Leg Extension1 Set
-
2
Hamstring Curl1 Set
-
3
Seated Calf Raise1 Set
-
4
Hip Thrust (Machine)1 Set
-
5
Back Extension (Weighted)1 Set
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6
Abs Crunch (Weighted)1 Set
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