Program Description
Unlock your strength with this comprehensive 18-week 3-Day Full Body Program, designed for novice to intermediate lifters. Each 80-minute workout targets all major muscle groups, ensuring balanced development and optimal growth. With a focus on bodybuilding principles, you'll build muscle and enhance your physique while gaining confidence in the gym. Perfect for those ready to commit to a structured routine, this program utilizes full gym equipment to maximize your results. Get ready to transform your body and elevate your training!
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedSep 26, 2025 03:14
- Last EditedSep 26, 2025 03:27
Muscle Engagement
Front
Back
MuscleSet
Lats
13.1%
Chest
11.7%
Upper Back
10.2%
Front Delts
10.2%
Triceps
9.5%
Hamstrings
8%
Quadriceps
7.3%
Middle Delts
7.3%
Glutes
3.6%
Lower Back
3.6%
Calves
3.6%
Abs
3.6%
Adductors
3.6%
Biceps
2.9%
Abductors
0.7%
Rear Delts
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-8 reps
-
2
Hyperextension
1
9-12 reps
-
3
Chest Supported Row (Machine)
1
5-8 reps
-
4
Pullover (Machine)
1
9-12 reps
-
5
Chest Press (Machine)
1
5-8 reps
-
6
Incline Chest Fly (Cable)
1
9-12 reps
-
7
Shoulder Press (Machine)
1
5-8 reps
-
8
Single-Arm Preacher Curl (Machine)
1
9-12 reps
-
9
Standing Calf Raise
1
9-12 reps
-
10
Abs Crunch (Machine)
1
9-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Pec Deck (Machine)
1
9-12 reps
-
3
Seated Wide-Grip Row (Cable)
1
5-8 reps
-
4
Chin-Up (Weighted)
1
5-8 reps
-
5
Lateral Raise (Dumbbell)
1
9-12 reps
-
6
Tricep Pushdown (Cable)
1
9-12 reps
-
7
Leg Extension
1
9-12 reps
-
8
Lying Leg Curl
1
9-12 reps
-
9
Hip Adductor (Machine)
1
9-12 reps
-
10
Abs Twist (Machine)
1
9-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Press1 Set
5-8 Reps
-
2
Hyperextension1 Set
9-12 Reps
-
3
Chest Supported Row (Machine)1 Set
5-8 Reps
-
4
Pullover (Machine)1 Set
9-12 Reps
-
5
Chest Press (Machine)1 Set
5-8 Reps
-
6
Incline Chest Fly (Cable)1 Set
9-12 Reps
-
7
Shoulder Press (Machine)1 Set
5-8 Reps
-
8
Single-Arm Preacher Curl (Machine)1 Set
9-12 Reps
-
9
Standing Calf Raise1 Set
9-12 Reps
-
10
Abs Crunch (Machine)1 Set
9-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)1 Set
5-8 Reps
-
2
Pec Deck (Machine)1 Set
9-12 Reps
-
3
Seated Wide-Grip Row (Cable)1 Set
5-8 Reps
-
4
Chin-Up (Weighted)1 Set
5-8 Reps
-
5
Lateral Raise (Dumbbell)1 Set
9-12 Reps
-
6
Tricep Pushdown (Cable)1 Set
9-12 Reps
-
7
Leg Extension1 Set
9-12 Reps
-
8
Lying Leg Curl1 Set
9-12 Reps
-
9
Hip Adductor (Machine)1 Set
9-12 Reps
-
10
Abs Twist (Machine)1 Set
9-12 Reps
-
Day 3
1
Leg Press1 Set
5-8 Reps
-
2
Hyperextension1 Set
9-12 Reps
-
3
Chest Supported Row (Machine)1 Set
5-8 Reps
-
4
Pullover (Machine)1 Set
9-12 Reps
-
5
Chest Press (Machine)1 Set
5-8 Reps
-
6
Incline Chest Fly (Cable)1 Set
9-12 Reps
-
7
Shoulder Press (Machine)1 Set
5-8 Reps
-
8
Single-Arm Preacher Curl (Machine)1 Set
9-12 Reps
-
9
Standing Calf Raise1 Set
9-12 Reps
-
10
Abs Crunch (Machine)1 Set
9-12 Reps
-