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BoostcampPNG

Hipertrofia muscular

by koshise

Program Description

Programa para gente que quiere avanzar realmente, posiblemente es mucho volumen porque ya todo está vendido hacer poco sin fatiga

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 27, 2025 01:07
  • Last Edited
    Sep 27, 2025 04:11
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Triceps
12.1%
Hamstrings
9.2%
Chest
8.3%
Glutes
8.3%
Calves
7.2%
Lats
7.2%
Abs
6.8%
Biceps
6.6%
Upper Back
6.5%
Front Delts
5.4%
Middle Delts
3.8%
Lower Back
3.5%
Adductors
1.2%
Forearms
0.7%
Rear Delts
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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Seal Row
3
-
3
Bench Press (Barbell)
2
-
4
Incline Cable Chest Press
3
-
5
Bayesian Curl
2
-
6
Bicep Curl (Cable)
2
-
7
Hammer Curl (Cable)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Incline Tricep Extension (Dumbbell)
3
-
10
Dip (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Terminal Knee Extension
3
-
3
Hip Adductor (Machine)
2
-
4
KAS Glute Bridge
2
-
5
Hamstring Curl
3
-
6
Sissy Squat (Weighted)
3
-
7
Standing Calf Raise
3
-
8
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
-
2
Cable Crunch
3
-
3
Hanging Leg Raise
2
-
4
Hanging Toes To Bar
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seal Row
2
-
3
Pullover (Dumbbell)
3
-
4
Bench Press (Barbell)
2
-
5
Incline Cable Chest Press
2
-
6
Bicep Curl (Cable)
2
-
7
Overhead Extension (EZ Bar)
2
-
8
JM Press
2
-
9
Lateral Raise (Cable)
3
-
10
Military Press (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Terminal Knee Extension
3
-
2
Pendulum Squat
2
-
3
Leg Curl
2
-
4
Sissy Squat
3
-
5
KAS Glute Bridge
2
-
6
Deadlift (Barbell)
2
-
7
Leg Press (45 Degrees)
3
-
8
Romanian Deadlift (Dumbbell)
2
-
9
Seated Calf Raise
3
-
10
Standing Calf Raise
3
-
Week 1
1 / 18 Weeks
Day 2
1
Pendulum Squat
2 Sets
-
2
Terminal Knee Extension
3 Sets
-
3
Hip Adductor (Machine)
2 Sets
-
4
KAS Glute Bridge
2 Sets
-
5
Hamstring Curl
3 Sets
-
6
Sissy Squat (Weighted)
3 Sets
-
7
Standing Calf Raise
3 Sets
-
8
Seated Calf Raise
3 Sets
-
Day 1
1
Pull-Up (Weighted)
3 Sets
-
2
Seal Row
3 Sets
-
3
Bench Press (Barbell)
2 Sets
-
4
Incline Cable Chest Press
3 Sets
-
5
Bayesian Curl
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
7
Hammer Curl (Cable)
2 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-
9
Incline Tricep Extension (Dumbbell)
3 Sets
-
10
Dip (Weighted)
3 Sets
-
Day 3
1
Pallof Press
2 Sets
-
2
Cable Crunch
3 Sets
-
3
Hanging Leg Raise
2 Sets
-
4
Hanging Toes To Bar
2 Sets
-
Day 4
1
Pull-Up (Weighted)
2 Sets
-
2
Seal Row
2 Sets
-
3
Pullover (Dumbbell)
3 Sets
-
4
Bench Press (Barbell)
2 Sets
-
5
Incline Cable Chest Press
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
7
Overhead Extension (EZ Bar)
2 Sets
-
8
JM Press
2 Sets
-
9
Lateral Raise (Cable)
3 Sets
-
10
Military Press (Barbell)
3 Sets
-
Day 5
1
Terminal Knee Extension
3 Sets
-
2
Pendulum Squat
2 Sets
-
3
Leg Curl
2 Sets
-
4
Sissy Squat
3 Sets
-
5
KAS Glute Bridge
2 Sets
-
6
Deadlift (Barbell)
2 Sets
-
7
Leg Press (45 Degrees)
3 Sets
-
8
Romanian Deadlift (Dumbbell)
2 Sets
-
9
Seated Calf Raise
3 Sets
-
10
Standing Calf Raise
3 Sets
-