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Jacobs jolly workouts on

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4 athletes joined

Program Description

To get stronger

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Sep 23, 2025 05:42
  • Last Edited
    Sep 24, 2025 04:14

Summary

Get ready to transform your physique with Jacobs Jolly Workouts, an 18-week program designed for serious lifters ready to commit to a five-day-per-week training regimen. This comprehensive plan combines a variety of exercises, including barbell squats, dumbbell presses, and cable extensions, targeting all major muscle groups for balanced strength and hypertrophy. With a focus on progressive overload and proper form, this program will challenge you to push your limits and achieve your fitness goals. Join the journey to a stronger, more defined you!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Hamstrings
8.8%
Glutes
8.8%
Upper Back
7.6%
Front Delts
7.1%
Quadriceps
6.5%
Lats
6.2%
Calves
5.9%
Chest
5.9%
Middle Delts
5.9%
Lower Back
5.9%
Biceps
5.3%
Abs
4.9%
Abductors
4.4%
Adductors
2.9%
Rear Delts
2.1%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Squat
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Bench Press (Barbell)
2
-
6
Leg Extension
2
-
7
Lateral Raise (Cable)
2
-
8
Hip Adductor (Machine)
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
1
-
11
Reverse Wrist Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Chest Supported Row (Machine)
2
-
3
T-Bar Row
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Shoulder Press (Machine)
2
-
6
Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Chest Supported Row (Machine)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Rear Delt Fly (Cable)
2
-
6
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hip Adductor (Machine)
2
-
3
Low Squat
2
-
4
Hamstring Curl
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Hip Abductor (Machine)
2
-
7
Seated Calf Raise
2
-
Week 1
1 / 18 Weeks
Day 1
1
Low Squat
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Shoulder Press (Machine)
2 Sets
-
5
Bench Press (Barbell)
2 Sets
-
6
Leg Extension
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Hip Adductor (Machine)
2 Sets
-
9
Tricep Pushdown (Cable)
2 Sets
-
10
Abs Crunch (Machine)
1 Set
-
11
Reverse Wrist Curl (Dumbbell)
1 Set
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-
7
Back Extension (Weighted)
2 Sets
-
Day 3
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
Day 4
1
T-Bar Row
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Preacher Curl (Dumbbell)
2 Sets
-
5
Rear Delt Fly (Cable)
2 Sets
-
6
Back Extension (Weighted)
2 Sets
-
Day 5
1
Leg Extension
2 Sets
-
2
Hip Adductor (Machine)
2 Sets
-
3
Low Squat
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Romanian Deadlift (Barbell)
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
7
Seated Calf Raise
2 Sets
-