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BoostcampPNG

diddy’s my sugar daddy

by emmett V.
3 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
    Feb 03, 2026 04:20

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Chest
13.2%
Front Delts
11.2%
Biceps
10.1%
Abs
8.6%
Upper Back
8.1%
Lats
6.7%
Quadriceps
5.2%
Middle Delts
5.1%
Hamstrings
4.9%
Glutes
3.6%
Rear Delts
2.7%
Calves
2.1%
Forearms
1.9%
Lower Back
1.2%
Adductors
0.9%
Full-Body
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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 (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Cable Crossover
2
8-10 reps
-
4
Tricep Kickback
2
8-10 reps
-
5
Overhead Press (Machine)
2
6-10 reps
-
6
Lateral Raise (Cable)
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 (Dumbbell)
2
8-10 reps
-
3
Cable Crossover
2
8-10 reps
-
4
Tricep Kickback
2
8-10 reps
-
5
Overhead Press (Machine)
2
6-10 reps
-
6
Lateral Raise (Cable)
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 (Dumbbell)
2
8-10 reps
-
3
Cable Crossover
2
8-10 reps
-
4
Tricep Kickback
2
8-10 reps
-
5
Overhead Press (Machine)
2
6-10 reps
-
6
Lateral Raise (Cable)
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 (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
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
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
4
Romanian Deadlift (Barbell)
2
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
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
3
Romanian Deadlift (Barbell)
2
6-8 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
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
-
-
4
Romanian Deadlift (Barbell)
2
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
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
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
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
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
Bayesian Curl
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
Bayesian Curl
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
Bayesian Curl
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
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bayesian Curl
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Incline Fly Press (Dumbbell)
2
8-10 reps
-
7
Reverse Pec Deck
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bayesian Curl
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Incline Fly Press (Dumbbell)
2
8-10 reps
-
7
Reverse Pec Deck
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
6-10 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bayesian Curl
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Incline Fly Press (Dumbbell)
2
8-10 reps
-
7
Reverse Pec Deck
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 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
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
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
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Week 1
1 / 18 Weeks
Day 2
1
Lying Leg Curl
2 Sets
8-10 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
4
Leg Extension
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 (Dumbbell)
2 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
-
6
Cable Crossover
2 Sets
8-10 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
8
Pec Deck (Machine)
2 Sets
8-10 Reps
-
9
Hanging Leg Raise
2 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
2 Sets
10-12 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
Reverse Pec Deck
2 Sets
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
9
Hanging Leg Raise
2 Sets
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
-
2
Single Arm Row (Cable)
2 Sets
6-8 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
5
Bayesian Curl
2 Sets
8-10 Reps
-
6
Standing Pullover (Cable)
2 Sets
8-10 Reps
-
7
Reverse Pec Deck
2 Sets
6-10 Reps
-
8
Hanging Leg Raise
2 Sets
-
Day 5
1
Bench Press (Barbell)
2 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Pec Deck (Machine)
2 Sets
8-10 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
-
5
Single Arm Row (Cable)
2 Sets
6-8 Reps
-
6
Pendlay Row
2 Sets
6-10 Reps
-
7
Dip (Weighted)
2 Sets
6-8 Reps
-
8
Hanging Leg Raise
2 Sets
-