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Program Description

aesthetic focused while maintaining strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2026 12:08
  • Last Edited
    Mar 12, 2026 01:11
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.3%
Triceps
10%
Quadriceps
10%
Glutes
10%
Front Delts
8.3%
Biceps
7.5%
Chest
6.6%
Upper Back
6.6%
Abs
6.1%
Middle Delts
5.8%
Lats
5%
Rear Delts
3.3%
Lower Back
3.3%
Calves
1.7%
Adductors
0.8%
Abductors
0.8%
Forearms
0.8%
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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
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
2
Shoulder Press (Machine)
1
2
6-8 reps
6-8 reps
50%
80%
3
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
50%
80%
4
JM Press (Smith Machine)
1
2
6-8 reps
6-8 reps
50%
80%
5
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
6
Weighted Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
50%
80%
3
Bent Over Row (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1
2
12-15 reps
12-15 reps
50%
80%
5
Bayesian Curl
1
2
10-12 reps
10-12 reps
50%
80%
6
Cable Woodchoppers
1
2
12-15 reps
12-15 reps
50%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
3-5 reps
50%
80%
2
Romanian Deadlift (Barbell)
1
2
6-8 reps
6-8 reps
50%
80%
3
Leg Press (45 Degrees)
1
2
8-10 reps
8-10 reps
50%
80%
4
Leg Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Standing Calf Raise
3
12-15 reps
80%
6
Plank (Weighted)
2
1 mins
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
50%
80%
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
50%
80%
3
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
50%
80%
4
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
50%
80%
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
60%
90%
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
8-10 reps
8-10 reps
30%
60%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
50%
80%
3
Seated Hamstring Curl
1
2
12-15 reps
12-15 reps
50%
80%
4
Alternating Dumbbell Curl
1
2
10-12 reps
10-12 reps
50%
80%
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
50%
80%
6
Hanging Knee Raise
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
6-8 Reps
50%
80%
2
Shoulder Press (Machine)
1 Set
2 Sets
6-8 Reps
6-8 Reps
50%
80%
3
Chest Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
50%
80%
4
JM Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
6-8 Reps
50%
80%
5
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
50%
80%
6
Weighted Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
50%
80%
2
Lat Pulldown (Single Arm)
1 Set
2 Sets
8-10 Reps
8-10 Reps
50%
80%
3
Bent Over Row (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
50%
80%
4
Single Arm Rear Delt Cable Fly
1 Set
2 Sets
12-15 Reps
12-15 Reps
50%
80%
5
Bayesian Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
50%
80%
6
Cable Woodchoppers
1 Set
2 Sets
12-15 Reps
12-15 Reps
50%
80%
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
50%
80%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
50%
80%
3
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
8-10 Reps
50%
80%
4
Leg Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
50%
80%
5
Standing Calf Raise
3 Sets
12-15 Reps
80%
6
Plank (Weighted)
2 Sets
1 mins
80%
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
50%
80%
2
Wide Grip Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
50%
80%
3
Chest Fly (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
50%
80%
4
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
50%
80%
5
Hammer Curl (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
60%
90%
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
50%
80%
Day 5
1
Front Squat (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
30%
60%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
50%
80%
3
Seated Hamstring Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
50%
80%
4
Alternating Dumbbell Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
50%
80%
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
50%
80%
6
Hanging Knee Raise
3 Sets
12-15 Reps
-