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BoostcampPNG

High Tax Full Body Sculpt

by Kranimal

Program Description

Program is designed with high volume and high nervous system tax in mind. Take rest and recovery seriously. Eat well to sustain workouts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 05, 2026 02:29
  • Last Edited
    Jan 06, 2026 03:42

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
Lats
12.6%
Biceps
12.2%
Quadriceps
10.1%
Glutes
10.1%
Hamstrings
10.1%
Triceps
10.1%
Upper Back
9.3%
Forearms
6.6%
Chest
6.2%
Front Delts
4.3%
Lower Back
3.4%
Adductors
1.7%
Abs
1.7%
Middle Delts
0.8%
Rear Delts
0.4%
Abductors
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
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
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
15 reps
-
2
Chest Supported Row (Machine)
3
1
8 reps
-
-
3
Lunge (Dumbbell)
4
20 reps
-
4
High Row
3
1
15 reps
-
-
5
Chest Press (Machine)
3
1
8 reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Single Arm High Row (Cable)
3
15 reps
-
8
Preacher Curl (Machine)
3
1
8 reps
-
-
9
Hip Thrust (Machine)
4
12 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Skull Crusher (Dumbbell)
3
1
10 reps
-
-
12
Hammer Curl (Dumbbell)
3
1
10 reps
-
-
13
Tricep Pushdown (Cable)
3
1
15 reps
-
-
14
Hamstring Curl
3
1
10 reps
-
-
15
Leg Extension
3
1
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Leg Press
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pullover (Machine)
4 Sets
15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
1 Set
8 Reps
-
-
3
Lunge (Dumbbell)
4 Sets
20 Reps
-
4
High Row
3 Sets
1 Set
15 Reps
-
-
5
Chest Press (Machine)
3 Sets
1 Set
8 Reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Single Arm High Row (Cable)
3 Sets
15 Reps
-
8
Preacher Curl (Machine)
3 Sets
1 Set
8 Reps
-
-
9
Hip Thrust (Machine)
4 Sets
12 Reps
-
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
11
Skull Crusher (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
12
Hammer Curl (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
13
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
-
-
14
Hamstring Curl
3 Sets
1 Set
10 Reps
-
-
15
Leg Extension
3 Sets
1 Set
10 Reps
-
-
Day 2
1
Pullover (Machine)
4 Sets
15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
1 Set
8 Reps
-
-
3
Lunge (Dumbbell)
4 Sets
20 Reps
-
4
High Row
3 Sets
1 Set
15 Reps
-
-
5
Chest Press (Machine)
3 Sets
1 Set
8 Reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Single Arm High Row (Cable)
3 Sets
15 Reps
-
8
Preacher Curl (Machine)
3 Sets
1 Set
8 Reps
-
-
9
Hip Thrust (Machine)
4 Sets
12 Reps
-
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
11
Skull Crusher (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
12
Hammer Curl (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
13
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
-
-
14
Hamstring Curl
3 Sets
1 Set
10 Reps
-
-
15
Leg Extension
3 Sets
1 Set
10 Reps
-
-
Day 3
1
Pullover (Machine)
4 Sets
15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
1 Set
8 Reps
-
-
3
Lunge (Dumbbell)
4 Sets
20 Reps
-
4
High Row
3 Sets
1 Set
15 Reps
-
-
5
Chest Press (Machine)
3 Sets
1 Set
8 Reps
-
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Single Arm High Row (Cable)
3 Sets
15 Reps
-
8
Preacher Curl (Machine)
3 Sets
1 Set
8 Reps
-
-
9
Hip Thrust (Machine)
4 Sets
12 Reps
-
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
11
Skull Crusher (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
12
Hammer Curl (Dumbbell)
3 Sets
1 Set
10 Reps
-
-
13
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
-
-
14
Hamstring Curl
3 Sets
1 Set
10 Reps
-
-
15
Leg Extension
3 Sets
1 Set
10 Reps
-
-
Day 4
1
Lateral Raise (Machine)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
4 Sets
15 Reps
-
3
Leg Press
3 Sets
15 Reps
-