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Olles PPL

by Davud J.
1 athletes joined

Program Description

Get big!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2026 06:55
  • Last Edited
    Mar 12, 2026 07:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
9.4%
Front Delts
8.6%
Lats
8.6%
Biceps
8.6%
Quadriceps
7.9%
Hamstrings
7.2%
Abs
6.1%
Middle Delts
5.8%
Chest
5%
Rear Delts
5%
Glutes
5%
Calves
3.6%
Adductors
2.9%
Forearms
2.2%
Lower Back
1.8%
Abductors
0.7%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Chest Press (Machine)
2
6-10 reps
-
3
Seated Chest Flye
1
6-10 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
3
Preacher Curl (machine)
2
6-10 reps
-
4
Reverse Pec Deck
2
8-15 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press (45 Degrees)
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
2
8-12 reps
-
4
Calf Raise (Leg Press)
2
6-10 reps
-
5
Hip Adductor (Machine)
2
6-10 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Shoulder Press (Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Seated Chest Flye
3
8-12 reps
-
4
Overhead Tricep Extension With Rope
2
8-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
-
-
2
Seal Row
3
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Shrug (Barbell)
2
6-10 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
2
6-10 reps
8-12 reps
-
-
3
Hack Squat
2
6-10 reps
-
4
Decline Sit Up (Weighted)
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
6-10 reps
-
6
Hip Adductor (Machine)
2
6-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Seated Chest Flye
1 Set
6-10 Reps
-
4
Overhead Tricep Extension With Rope
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Seal Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Preacher Curl (machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Reverse Pec Deck
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Seated Chest Flye
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Overhead Tricep Extension With Rope
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seal Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Shrug (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Reverse Pec Deck
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
Day 6
1
Leg Extension
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-