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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
    Jun 18, 2025 12:35

Summary

Embark on an 18-week journey designed specifically for lifting enthusiasts ready to kickstart their fitness journey! This program features five days of targeted workouts each week, focusing on upper, lower, and pulling movements to build strength and muscle. You'll engage in a variety of exercises, from dumbbell incline bench presses to machine leg extensions, ensuring a balanced approach to your training. With a full gym at your disposal, you'll have the tools to transform your passion for lifting into tangible results. Get ready to unleash your potential!
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4.8 Stars with 10, 000+ Ratings
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
-
-