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BoostcampPNG

Infinite Source Program

by Diego M.

Program Description

To develop full body strength & muscular balance. A 5-day-per-week split with an emphasis on chest development. No fluff included, follow with consistency & determination & reap the rewards.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 09:03
  • Last Edited
    Sep 04, 2025 10:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Chest
11.2%
Hamstrings
10.1%
Quadriceps
9.6%
Biceps
9.1%
Glutes
8.7%
Lats
8.7%
Front Delts
8%
Upper Back
6.3%
Middle Delts
5.4%
Lower Back
4.2%
Abs
3%
Forearms
1%
Adductors
1%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Cable Seated Low To High Fly
4
6-10 reps
-
3
Overhead Press (Barbell)
2
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
3
5-8 reps
-
3
Cable V-Bar Seated Rows
2
5-8 reps
-
4
Cable Unilateral High Row
2
8-12 reps
-
5A
Pullover (Dumbbell)
2
6-10 reps
-
5B
Incline Curl (Dumbbell)
3
5-8 reps
-
6
Concentration Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
8-12 reps
-
4
Laying Hamstring Curl
3
8-12 reps
-
5
Unilateral Leg Extensions
3
6-10 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7
Cable Seated Mid Fly
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Seated Low To High Fly
3
6-10 reps
-
2
Cable Seated Mid Fly
3
6-10 reps
-
3
Incline Bench Press (Barbell)
3
5-8 reps
-
4
Bench Press (Dumbbell)
2
6-10 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Pullover (Dumbbell)
2
6-10 reps
-
6B
Incline Curl (Dumbbell)
3
5-8 reps
-
7
Cable Cross Body Curls
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
5-8 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Calf Raises (Hack Machine)
3
8-12 reps
-
6
Weighted Hanging Leg Raises
2
10-15 reps
-
7
Chin-Up (Weighted)
2
5-8 reps
-
8
T-Bar Row
2
5-8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Cable Seated Low To High Fly
4 Sets
6-10 Reps
-
3
Overhead Press (Barbell)
2 Sets
5-8 Reps
-
4
Dip (Weighted)
2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
5-8 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
-
Day 2
1
Weighted Wide Grip Pullups
3 Sets
5-8 Reps
-
2
T-Bar Row
3 Sets
5-8 Reps
-
3
Cable V-Bar Seated Rows
2 Sets
5-8 Reps
-
4
Cable Unilateral High Row
2 Sets
8-12 Reps
-
5A
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
5B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
6
Concentration Curl
2 Sets
6-10 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Hack Squat
3 Sets
5-8 Reps
-
3
Calf Raises (Hack Machine)
3 Sets
8-12 Reps
-
4
Laying Hamstring Curl
3 Sets
8-12 Reps
-
5
Unilateral Leg Extensions
3 Sets
6-10 Reps
-
6
Weighted Hanging Leg Raises
3 Sets
10-15 Reps
-
7
Cable Seated Mid Fly
3 Sets
6-10 Reps
-
Day 4
1
Cable Seated Low To High Fly
3 Sets
6-10 Reps
-
2
Cable Seated Mid Fly
3 Sets
6-10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
4
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Dip (Weighted)
2 Sets
5-8 Reps
-
6A
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
6B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
7
Cable Cross Body Curls
3 Sets
8-12 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Bulgarian Split Squat (Barbell)
2 Sets
5-8 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
Calf Raises (Hack Machine)
3 Sets
8-12 Reps
-
6
Weighted Hanging Leg Raises
2 Sets
10-15 Reps
-
7
Chin-Up (Weighted)
2 Sets
5-8 Reps
-
8
T-Bar Row
2 Sets
5-8 Reps
-