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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
    Aug 08, 2025 02:27
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4.8 Stars with 10, 000+ Ratings
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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
4
Single Arm Tricep Extension (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
Power Clean
3
2 reps
-
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
3
Leg Extension
2
8-10 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5
Lying Leg Curl
2
8-10 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Power Clean
3
2 reps
-
5
Deadlift (Barbell)
2
2 reps
-
6
Standing Calf Raise
2
-
7
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
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Lateral Raise (Cable)
2
8-10 reps
-
7
Seated Shoulder Press (Dumbbell)
2
6-8 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 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
4
Single Arm Tricep Extension (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
-
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 4
1
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
2
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
5
Hammer Curl (Cable)
2 Sets
8-10 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
7
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
8
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 2
1
Power Clean
3 Sets
2 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
-
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Squat (Barbell)
3 Sets
6-8 Reps
-
5
Lying Leg Curl
2 Sets
8-10 Reps
-
6
Standing Calf Raise
2 Sets
-
7
Hanging Leg Raise
2 Sets
-