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BoostcampPNG

Program for newbies that have passion for lifting

by Arnoldas Gasparėnas

Program Description

Build muscle and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 12:51
  • Last Edited
    May 13, 2025 03:55
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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
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
7
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
-
2
Pec Deck (Machine)
1
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8-10 reps
-
4
Chest Supported Row (Machine)
1
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
-
2
Pec Deck (Machine)
1
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8-10 reps
-
4
Chest Supported Row (Machine)
1
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Pec Deck (Machine)
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
8-10 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Bayesian Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
-
2
Pec Deck (Machine)
1
8-10 reps
-
3
Wide Grip Lat Pulldown
1
8-10 reps
-
4
Chest Supported Row (Machine)
1
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
8-10 reps
-
6
Bayesian Curl
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
9
Cardio (LISS)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Lying Leg Curl
1
8-10 reps
-
3
Squat (Smith Machine)
1
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
1
6-8 reps
-
5
Single Leg Press
1
8-12 reps
-
6
Standing Calf Raise
1
6-8 reps
-
7
Cable Crunch
1
8-10 reps
-
8
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Lying Leg Curl
1
8-10 reps
-
3
Squat (Smith Machine)
1
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
1
6-8 reps
-
5
Single Leg Press
1
8-12 reps
-
6
Standing Calf Raise
1
6-8 reps
-
7
Cable Crunch
1
8-10 reps
-
8
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lying Leg Curl
3
8-10 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Single Leg Press
2
8-12 reps
-
6
Standing Calf Raise
3
6-8 reps
-
7
Cable Crunch
3
8-10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Lying Leg Curl
1
8-10 reps
-
3
Squat (Smith Machine)
1
6-8 reps
-
4
Romanian Deadlift (Dumbbell)
1
6-8 reps
-
5
Single Leg Press
1
8-12 reps
-
6
Standing Calf Raise
1
6-8 reps
-
7
Cable Crunch
1
8-10 reps
-
8
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
7
Cardio (LISS)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-10 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Reverse Pec Deck
1
10-12 reps
-
4
Upright Row (Barbell)
1
12-15 reps
-
5
Bicep Curl (Dumbbell)
1
10-12 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-10 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Reverse Pec Deck
1
10-12 reps
-
4
Upright Row (Barbell)
1
12-15 reps
-
5
Bicep Curl (Dumbbell)
1
10-12 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
10-12 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Preacher Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-10 reps
-
2
Chest Supported Row (Machine)
1
8-10 reps
-
3
Reverse Pec Deck
1
10-12 reps
-
4
Upright Row (Barbell)
1
12-15 reps
-
5
Bicep Curl (Dumbbell)
1
10-12 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
8
Cardio (LISS)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
-
2
Shoulder Press (Machine)
1
8-10 reps
-
3
Chest Fly (Machine)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Skull Crusher (Dumbbell)
1
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
1
10-20 reps
-
7
Abs Crunch (Machine)
1
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
-
2
Shoulder Press (Machine)
1
8-10 reps
-
3
Chest Fly (Machine)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Skull Crusher (Dumbbell)
1
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
1
10-20 reps
-
7
Abs Crunch (Machine)
1
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Skull Crusher (Dumbbell)
3
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
-
2
Shoulder Press (Machine)
1
8-10 reps
-
3
Chest Fly (Machine)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Skull Crusher (Dumbbell)
1
10-12 reps
-
6
Single Arm Tricep Extension (Cable)
1
10-20 reps
-
7
Abs Crunch (Machine)
1
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
7
Cardio (LISS)
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Curl
1
10-12 reps
-
3
Leg Extension
1
8-10 reps
-
4
Hip Adductor (Machine)
1
10-12 reps
-
5
Hip Abductor (Machine)
1
10-12 reps
-
6
Single Leg Press
1
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Curl
1
10-12 reps
-
3
Leg Extension
1
8-10 reps
-
4
Hip Adductor (Machine)
1
10-12 reps
-
5
Hip Abductor (Machine)
1
10-12 reps
-
6
Single Leg Press
1
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hip Adductor (Machine)
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Single Leg Press
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Curl
1
10-12 reps
-
3
Leg Extension
1
8-10 reps
-
4
Hip Adductor (Machine)
1
10-12 reps
-
5
Hip Abductor (Machine)
1
10-12 reps
-
6
Single Leg Press
1
8-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Pec Deck (Machine)
3 Sets
8-10 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
6
Bayesian Curl
3 Sets
8-10 Reps
-
7
Cardio (LISS)
1 Set
-
Day 2
1
Leg Extension
3 Sets
10-12 Reps
-
2
Lying Leg Curl
3 Sets
8-10 Reps
-
3
Squat (Smith Machine)
3 Sets
6-8 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
-
5
Single Leg Press
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
6-8 Reps
-
7
Cable Crunch
3 Sets
8-10 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
9
Cardio (LISS)
1 Set
-
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Reverse Pec Deck
3 Sets
10-12 Reps
-
4
Upright Row (Barbell)
2 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
-
7
Cardio (LISS)
1 Set
-
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
10-20 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-20 Reps
-
8
Cardio (LISS)
1 Set
-
-
Day 5
1
Squat (Smith Machine)
3 Sets
8-10 Reps
-
2
Leg Curl
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
6
Single Leg Press
3 Sets
8-10 Reps
-
7
Cardio (LISS)
1 Set
-
-