Program Description
An adaptation off full body programs with emphasys on legs.
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout100 minutes
- CreatedMar 16, 2025 04:35
- Last EditedApr 01, 2025 01:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
1B
Tibialis Raises
3
15-30 reps
-
2
Squat (Smith Machine)
3
6-8 reps
-
3A
Smith High Incline Press
3
6-8 reps
-
3B
Upright Row (Barbell)
3
8-10 reps
-
4A
Reverse Pec Deck
3
10-12 reps
-
4B
Pec Deck (Machine)
3
8-10 reps
-
5A
Katana Extension
3
10-15 reps
-
5B
Seated Cable Curl
3
8-10 reps
-
6A
Hanging Knee Raise
3
10-20 reps
-
6B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
8-10 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Seated Row (Machine)
3
8-10 reps
-
2B
Pronation Curl
3
10-15 reps
-
3A
Hip Abductor (Machine)
3
20-30 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Behind-the-Neck Push Press
3
10-15 reps
-
4B
Wrist Curls
3
10-15 reps
-
5A
Incline Bench Press (Dumbbell)
3
7-10 reps
-
5B
Bicep Curl (EZ Bar)
3
7-10 reps
-
6A
Lateral Raise (Cable)
3
12-15 reps
-
6B
Tricep Extension (Cable)
3
10-12 reps
-
7
Lying Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
8-12 reps
-
1B
Lying Leg Curl
3
8-12 reps
-
2A
Block Pull (Barbell)
3
5-8 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Chest Press (Machine)
3
6-8 reps
-
3B
Hammer Curl (Dumbbell)
3
7-10 reps
-
4
Shoulder Press (Machine)
3
7-10 reps
-
5A
Wide Grip Lat Pulldown
3
8-10 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
6
Shrug (Dumbbell)
6
4 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Bulgarian Split Squat (Barbell)3 Sets
8-10 Reps
-
1B
Tibialis Raises3 Sets
15-30 Reps
-
2
Squat (Smith Machine)3 Sets
6-8 Reps
-
3A
Smith High Incline Press3 Sets
6-8 Reps
-
3B
Upright Row (Barbell)3 Sets
8-10 Reps
-
4A
Reverse Pec Deck3 Sets
10-12 Reps
-
4B
Pec Deck (Machine)3 Sets
8-10 Reps
-
5A
Katana Extension3 Sets
10-15 Reps
-
5B
Seated Cable Curl3 Sets
8-10 Reps
-
6A
Hanging Knee Raise3 Sets
10-20 Reps
-
6B
Neck Curl3 Sets
15-20 Reps
-
Day 2
1A
Hip Thrust (Machine)3 Sets
8-10 Reps
-
1B
Seated Calf Raise3 Sets
15-20 Reps
-
2A
Seated Row (Machine)3 Sets
8-10 Reps
-
2B
Pronation Curl3 Sets
10-15 Reps
-
3A
Hip Abductor (Machine)3 Sets
20-30 Reps
-
3B
Hip Adductor (Machine)3 Sets
10-15 Reps
-
4A
Behind-the-Neck Push Press3 Sets
10-15 Reps
-
4B
Wrist Curls3 Sets
10-15 Reps
-
5A
Incline Bench Press (Dumbbell)3 Sets
7-10 Reps
-
5B
Bicep Curl (EZ Bar)3 Sets
7-10 Reps
-
6A
Lateral Raise (Cable)3 Sets
12-15 Reps
-
6B
Tricep Extension (Cable)3 Sets
10-12 Reps
-
7
Lying Leg Raise3 Sets
10-20 Reps
-
Day 3
1A
Leg Extension3 Sets
8-12 Reps
-
1B
Lying Leg Curl3 Sets
8-12 Reps
-
2A
Block Pull (Barbell)3 Sets
5-8 Reps
-
2B
Standing Calf Raise3 Sets
15-20 Reps
-
3A
Chest Press (Machine)3 Sets
6-8 Reps
-
3B
Hammer Curl (Dumbbell)3 Sets
7-10 Reps
-
4
Shoulder Press (Machine)3 Sets
7-10 Reps
-
5A
Wide Grip Lat Pulldown3 Sets
8-10 Reps
-
5B
Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)6 Sets
4 Reps
-
7
Decline Sit Up (Weighted)3 Sets
10-12 Reps
-