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BoostcampPNG

diddy’s my sugar daddy

by emmett V.
1 athletes joined

Program Description

to get hecka jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 10:34
  • Last Edited
    Sep 08, 2025 11:25

Summary

Dive into "diddy’s my sugar daddy," an 18-week program designed for serious lifters looking to build strength and muscle across five days each week. This comprehensive routine focuses on major muscle groups, including chest, triceps, back, and biceps, with a mix of barbell, cable, and machine exercises. Each workout is structured to maximize your gains, featuring key lifts like the Bench Press and Wide Grip Lat Pulldown, ensuring you push your limits every session. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Abs
9.7%
Triceps
9.7%
Glutes
9.5%
Hamstrings
9.4%
Biceps
8.4%
Front Delts
7.3%
Calves
6.2%
Middle Delts
5.8%
Chest
5.3%
Upper Back
4.5%
Lats
4%
Full-Body
2.2%
Adductors
1.7%
Forearms
1.4%
Rear Delts
0.6%
Lower Back
0.6%
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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
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Smith Machine)
2
8-10 reps
-
3
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Pec Deck (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
2
Leg Extension
2
8-10 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Pullover (Machine)
2
8-10 reps
-
4
Preacher Curl (EZ Bar)
2
8-10 reps
-
5
Bicep Curl (Cable)
2
8-10 reps
-
6
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Preacher Curl (EZ Bar)
2
8-10 reps
-
3
Hammer Curl (Cable)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Lateral Raise (Cable)
2
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
4 reps
-
2
Medball Rotation
3
2 reps
-
3
Pogo Hop
3
10 reps
-
4
depth jumps
3
2 reps
-
5
BSS jumps
3
4 reps
-
6
Jump Squat
3
5 reps
-
7
Hanging Leg Raise
2
-
Week 1
1 / 18 Weeks
Day 3
1
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
-
2
Seated Row (Cable)
2 Sets
8-10 Reps
-
3
Pullover (Machine)
2 Sets
8-10 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
5
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
6
Hanging Leg Raise
2 Sets
-
Day 5
1
Med Ball Slam
3 Sets
4 Reps
-
2
Medball Rotation
3 Sets
2 Reps
-
3
Pogo Hop
3 Sets
10 Reps
-
4
depth jumps
3 Sets
2 Reps
-
5
BSS jumps
3 Sets
4 Reps
-
6
Jump Squat
3 Sets
5 Reps
-
7
Hanging Leg Raise
2 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
3
Hammer Curl (Cable)
2 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
8
Hanging Leg Raise
2 Sets
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
-
-
2
Leg Extension
2 Sets
8-10 Reps
-
3
Squat (Barbell)
3 Sets
6-8 Reps
-
4
Lying Leg Curl
2 Sets
8-10 Reps
-
5
Standing Calf Raise
2 Sets
-
6
Hanging Leg Raise
2 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
6
Standing Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
7
Pec Deck (Machine)
2 Sets
8-10 Reps
-
8
Hanging Leg Raise
2 Sets
-