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Jake Dou

by Jacob G.

Program Description

get big

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 26, 2025 08:33
  • Last Edited
    Dec 26, 2025 09:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Abs
11%
Hamstrings
8.6%
Front Delts
8.2%
Upper Back
7.8%
Biceps
7.8%
Quadriceps
7.1%
Chest
7.1%
Lats
6.3%
Glutes
5.5%
Middle Delts
5.5%
Calves
4.7%
Adductors
2.4%
Forearms
2.4%
Rear Delts
1.6%
Lower Back
0.8%
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BlogBannerPC
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
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Cable Crunch
3
10-20 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
7
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Machine)
2
10-15 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
Seated Hamstring Curl
2
8-12 reps
-
6
JM Press
2
10-15 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8-12 reps
-
2
Kelso Shrug (Chest Supported)
2
10-15 reps
-
3
Preacher Curl (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Chin-Up (Weighted)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
7A
Cable Crunch
3
10-20 reps
-
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Seated Hamstring Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
High Bar Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
6
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
7
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Lateral Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7A
Cable Crunch
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
7B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Single Leg Press
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
5
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
JM Press
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Preacher Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Kelso Shrug (Chest Supported)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
3
Preacher Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Chin-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7A
Cable Crunch
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
7B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-