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BoostcampPNG

God mod

by John

Program Description

B

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 10, 2026 09:45
  • Last Edited
    Apr 10, 2026 10:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
11.3%
Front Delts
10.6%
Biceps
9.2%
Chest
8.2%
Middle Delts
7.5%
Lats
7.5%
Hamstrings
6.8%
Quadriceps
6.2%
Rear Delts
5.1%
Forearms
4.8%
Adductors
4.1%
Abductors
3.1%
Glutes
3.1%
Abs
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Pull-Up (Weighted)
2
-
5
Chest Fly (Machine)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Kelso Shrug (Chest Supported)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
-
2
Single Arm Pushdown
3
-
3
Bicep Curl (Machine)
3
-
4
Skull Crusher (Dumbbell)
2
-
5
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Hip Adductor (Machine)
3
-
3
Leg Extension
3
-
4
Lying Leg Curl
2
-
5
Leg Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Lateral Raise (Dumbbell)
3
-
4
Chest Fly (Machine)
3
-
5
One Arm Lateral Raise (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm Row (Cable)
2
-
4
Skull Crusher (Dumbbell)
4
-
5
Bicep Curl (Machine)
3
-
6
Kelso Shrug (Chest Supported)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Adductor (Machine)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Lying Leg Curl
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
Day 2
1
Incline Chest Press (Machine)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Pull-Up (Weighted)
2 Sets
-
5
Chest Fly (Machine)
3 Sets
-
6
Seated Wide-Grip Row (Cable)
2 Sets
-
7
Kelso Shrug (Chest Supported)
2 Sets
-
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
-
2
Single Arm Pushdown
3 Sets
-
3
Bicep Curl (Machine)
3 Sets
-
4
Skull Crusher (Dumbbell)
2 Sets
-
5
Reverse Pec Deck
3 Sets
-
Day 4
1
Leg Curl
2 Sets
-
2
Hip Adductor (Machine)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Leg Press
3 Sets
-
Day 5
1
Seated Military Press (Smith Machine)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Lateral Raise (Dumbbell)
3 Sets
-
4
Chest Fly (Machine)
3 Sets
-
5
One Arm Lateral Raise (Cable)
3 Sets
-
Day 6
1
Lat Pulldown (Single Arm)
3 Sets
-
2
Seated Wide-Grip Row (Cable)
2 Sets
-
3
Single Arm Row (Cable)
2 Sets
-
4
Skull Crusher (Dumbbell)
4 Sets
-
5
Bicep Curl (Machine)
3 Sets
-
6
Kelso Shrug (Chest Supported)
2 Sets
-