tbJP Full Body

by Alexsot
188 athletes joined

Program Description

Full body program with 4 rotations as explained by Jordan Peters. All sets are to failure. Make sure to include warm ups.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 10, 2024 06:39
  • Last Edited
    Jul 29, 2025 01:17

Summary

Transform your fitness journey with the tbJP Full Body program, designed for those ready to commit to a comprehensive 16-week regimen. This dynamic plan features four training days each week, targeting all major muscle groups through a variety of effective exercises, from incline bench presses to leg curls. With a focus on both strength and hypertrophy, you'll push your limits and build a balanced physique using a full gym setup. Get ready to elevate your performance and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
6-10 Reps
-
2
Shoulder Press (Plate Loaded)
1 Set
6-10 Reps
-
3
Dip (Weighted)
1 Set
6-10 Reps
-
4
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
-
5
Single Arm Row (Cable)
1 Set
6-10 Reps
-
6
Lat Pulldown
1 Set
6-10 Reps
-
7
JM Press (Smith Machine)
1 Set
8-12 Reps
-
8
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
-
9
Lying Leg Curl
1 Set
15-25 Reps
-
10
Leg Press (45 Degrees)
1 Set
15-25 Reps
-
11
Leg Extension
1 Set
15-25 Reps
-
12
Standing Calf Raise
1 Set
15-25 Reps
-
13
Reverse Abs Crunch (Bodyweight)
1 Set
15-25 Reps
-
Day 2
1
Stiff Leg Deadlift
1 Set
6-10 Reps
-
2
Pendulum Squat
1 Set
6-10 Reps
-
3
Hip Adductor (Machine)
1 Set
6-10 Reps
-
4
Seated Calf Raise
1 Set
6-10 Reps
-
5
Incline Bench Press (Dumbbell)
1 Set
15-25 Reps
-
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
-
7
Close Grip Bench Press (Smith Machine)
1 Set
15-25 Reps
-
8
Lateral Raise (Machine)
1 Set
15-25 Reps
-
9
Lat Pulldown (Single Arm)
1 Set
15-25 Reps
-
10
Chest Supported Row (Machine)
1 Set
15-25 Reps
-
11
Tricep Pushdown (Cable)
1 Set
15-25 Reps
-
12
Bayesian Curl
1 Set
15-25 Reps
-
13
Abs Crunch (Machine)
1 Set
15-25 Reps
-
Day 3
1
Incline Chest Press (Machine)
1 Set
6-10 Reps
-
2
AD Press (Smith Machine)
1 Set
6-10 Reps
-
3
Seated Dip (Machine)
1 Set
6-10 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
-
5
Wide Grip Lat Pulldown
1 Set
6-10 Reps
-
6
Seated Row (Machine)
1 Set
6-10 Reps
-
7
Tricep Extension (Cable)
1 Set
8-12 Reps
-
8
Preacher Curl
1 Set
8-12 Reps
-
9
Romanian Deadlift (Barbell)
1 Set
15-25 Reps
-
10
Squat (Smith Machine)
1 Set
15-25 Reps
-
11
Leg Extension
1 Set
15-25 Reps
-
12
Standing Calf Raise
1 Set
15-25 Reps
-
13
Reverse Abs Crunch (Bodyweight)
1 Set
15-25 Reps
-
Day 4
1
Seated Hamstring Curl
1 Set
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
-
3
Hip Adductor (Machine)
1 Set
6-10 Reps
-
4
Seated Calf Raise
1 Set
6-10 Reps
-
5
Chest Press (Machine)
1 Set
15-25 Reps
-
6
Incline Converging Press
1 Set
15-25 Reps
-
7
Machine Narrow Press
1 Set
15-25 Reps
-
8
Lateral Raise (Cable)
1 Set
15-25 Reps
-
9
High Row
1 Set
15-25 Reps
-
10
Seated Wide-Grip Row (Cable)
1 Set
15-25 Reps
-
11
Single Arm Tricep Pushdown
1 Set
15-25 Reps
-
12
Hammer Preacher Curl
1 Set
15-25 Reps
-
13
Abs Crunch (Machine)
1 Set
15-25 Reps
-