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SIMPLE GAINS

by Bruno B.

Program Description

simple gains

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 08:35
  • Last Edited
    Oct 05, 2025 11:25

Summary

SIMPLE GAINS is an 18-week program designed for those ready to build strength and muscle with a straightforward approach. Training four days a week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing machines, free weights, and bodyweight movements. This program emphasizes progressive overload, ensuring you consistently challenge yourself to achieve optimal results. Whether you’re a beginner or looking to refine your routine, SIMPLE GAINS will help you unlock your potential and see real progress in your fitness journey.
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Calves
13.2%
Biceps
12.7%
Upper Back
9.9%
Middle Delts
9.5%
Front Delts
7.9%
Abs
7.9%
Lats
6.6%
Rear Delts
5.6%
Hamstrings
5.3%
Chest
2.4%
Forearms
2.1%
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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
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Lat Pulldown (Single Arm)
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Lat Pulldown (Single Arm)
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Lat Pulldown (Single Arm)
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Lat Pulldown (Single Arm)
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Lat Pulldown (Single Arm)
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Lat Pulldown (Single Arm)
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
3
8-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
8-12 reps
8-12 reps
-
-
-
4
Single Arm Pushdown
1
2
10-12 reps
8-12 reps
-
-
5
Wide Grip Rear Pull-Up
2
6-10 reps
-
6
Incline Smith Press (15 Degrees + Wide Grip)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Lu Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Behind-the-Neck Lat Pulldown
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Behind-the-Neck Lat Pulldown
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Behind-the-Neck Lat Pulldown
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Behind-the-Neck Lat Pulldown
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Behind-the-Neck Lat Pulldown
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Behind-the-Neck Lat Pulldown
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
2
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
2
Straight Leg Calf Raise
3
10-12 reps
-
3A
Single-Leg Leg Extension
2
6-8 reps
-
3B
Single-Leg Leg Curl
2
6-8 reps
-
4A
Hanging Leg Raise
3
8-12 reps
-
4B
Neck Rotation
3
6-10 reps
-
5
Face Pull
3
15-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Single Arm Machine Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Single Arm Pushdown
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Wide Grip Rear Pull-Up
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Incline Smith Press (15 Degrees + Wide Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 2
1
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Straight Leg Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3A
Single-Leg Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3B
Single-Leg Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4A
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Neck Rotation
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Lu Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 4
1
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Straight Leg Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3A
Single-Leg Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3B
Single-Leg Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4A
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Neck Rotation
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-