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BoostcampPNG

Finally

by John Rick

Program Description

As

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 18, 2026 07:23
  • Last Edited
    Mar 20, 2026 07:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Upper Back
13.3%
Chest
11.4%
Front Delts
11.4%
Biceps
11.4%
Lats
7.6%
Middle Delts
7.6%
Rear Delts
5.7%
Quadriceps
3.8%
Hamstrings
3.8%
Adductors
3.8%
Forearms
3.8%
Other
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
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Shrug (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Lying Leg Curl
2
-
3
Hip Adductor (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Reverse Pec Deck
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
-
2
JM Press
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Shrug (Barbell)
2 Sets
-
Day 2
1
Leg Extension
2 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Hip Adductor (Machine)
2 Sets
-
4
Shoulder Press (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
Day 3
1
Preacher Curl (Barbell)
2 Sets
-
2
JM Press
2 Sets
-
3
Hammer Curl (Dumbbell)
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
Day 4
1
Walk
1 Set
-
Day 5
1
Pec Deck (Machine)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Shrug (Barbell)
2 Sets
-
Day 6
1
Leg Extension
2 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Hip Adductor (Machine)
2 Sets
-
4
Shoulder Press (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
Day 7
1
Preacher Curl (Barbell)
2 Sets
-
2
JM Press
2 Sets
-
3
Hammer Curl (Dumbbell)
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-