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BoostcampPNG

Ppl/C&B/D&R 2.0 Advanced

by Mo F.

Program Description

to gain muscle and lose fat

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 19, 2025 04:52
  • Last Edited
    Sep 19, 2025 07:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Chest
11.5%
Front Delts
11.2%
Upper Back
10.4%
Biceps
9.2%
Middle Delts
9.2%
Lats
8.8%
Quadriceps
5.8%
Rear Delts
5%
Hamstrings
4.2%
Abs
4.2%
Glutes
2.7%
Calves
1.9%
Forearms
1.2%
Lower Back
0.4%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Chest Press (Machine)
1
1
10 reps
15 reps
-
-
4
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
6
Overhead Tricep Extension (Cable)
1
1
10 reps
15 reps
-
-
7
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
-
-
2
T-Bar Row
1
1
10 reps
15 reps
-
-
3
Hammer Curl
1
1
10 reps
15 reps
-
-
4
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10 reps
15 reps
-
-
2
Hamstring Curl
1
1
10 reps
15 reps
-
-
3
Leg Press
1
1
10 reps
15 reps
-
-
4
Split Squat (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Seated Calf Raise
1
1
10 reps
15 reps
-
-
6
Abs Crunch (Bodyweight)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
10 reps
15 reps
-
-
2
Bench Press (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Incline Bench Press (Smith Machine)
1
1
10 reps
15 reps
-
-
4
Lat Pulldown
1
1
10 reps
15 reps
-
-
5
Chest Supported Row (Machine)
1
1
10 reps
15 reps
-
-
6
Single Arm Row (Cable)
1
1
10 reps
15 reps
-
-
7
Rear Delt Fly (Cable)
1
1
10 reps
15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
5
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
6
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
1
1
10 reps
15 reps
-
-
2
Shoulder Press (Machine)
1
1
10 reps
15 reps
-
-
3
Preacher Curl (Dumbbell)
1
1
10 reps
15 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
5
Face Away Cable Curl
1
1
10 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
1
10 reps
15 reps
-
-
7
Decline Crunch
2
10 reps
-
Week 1
1 / 15 Weeks
Day 2
1
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
T-Bar Row
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Hammer Curl
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
Day 3
1
Leg Extension
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Hamstring Curl
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Leg Press
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
10 Reps
15 Reps
-
-
6
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
15 Reps
-
-
Day 4
1
Pec Deck (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
6
Single Arm Row (Cable)
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
10 Reps
15 Reps
-
-
Day 5
1
Tricep Dip (Bodyweight)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Face Away Cable Curl
1 Set
1 Set
10 Reps
15 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Decline Crunch
2 Sets
10 Reps
-
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
3
Chest Press (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
15 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
15 Reps
-
-