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BoostcampPNG

UPL

by Chris Jared

Program Description

A training program designed for hypertrophy and is busy with time

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 11, 2025 04:50
  • Last Edited
    Jul 26, 2025 07:34
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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 Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
5 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Reverse Pec Deck
2
5 reps
-
5
T-Bar Row
2
5 reps
-
6
Seated Shoulder Press (Dumbbell)
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl (Cable)
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
Wide Grip Lat Pulldown
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Reverse Pec Deck
2
5 reps
-
6
T-Bar Row
2
5 reps
-
7
Preacher Curl (EZ Bar)
2
5 reps
-
8
Tricep Extension (Cable)
2
5 reps
-
9
Hammer Curl
2
5 reps
-
10
Lateral Raise (Cable)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
-
2
Leg Extension
2
8 reps
-
3
Hack Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Stiff Leg Deadlift
2
8 reps
-
6
Cable Crunch
2
AMRAP
-
7
Leg Raise (Captain's Chair)
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 2
1
Standing Calf Raise
2 Sets
AMRAP
-
2
Leg Extension
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
8 Reps
-
4
Lying Leg Curl
2 Sets
8 Reps
-
5
Stiff Leg Deadlift
2 Sets
8 Reps
-
6
Cable Crunch
2 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 4
1
Standing Calf Raise
2 Sets
AMRAP
-
2
Leg Extension
2 Sets
8 Reps
-
3
Hack Squat
2 Sets
8 Reps
-
4
Lying Leg Curl
2 Sets
8 Reps
-
5
Stiff Leg Deadlift
2 Sets
8 Reps
-
6
Cable Crunch
2 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 1
1
Incline Chest Press (Machine)
2 Sets
5 Reps
-
2
Pec Deck (Machine)
2 Sets
5 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
5 Reps
-
4
Reverse Pec Deck
2 Sets
5 Reps
-
5
T-Bar Row
2 Sets
5 Reps
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
5 Reps
-
8
Tricep Extension (Cable)
2 Sets
5 Reps
-
9
Hammer Curl (Cable)
2 Sets
5 Reps
-
10
Lateral Raise (Cable)
2 Sets
5 Reps
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
5 Reps
-
2
Pec Deck (Machine)
2 Sets
8 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
5 Reps
-
4
Seated Row (Cable)
2 Sets
5 Reps
-
5
Reverse Pec Deck
2 Sets
5 Reps
-
6
T-Bar Row
2 Sets
5 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
5 Reps
-
8
Tricep Extension (Cable)
2 Sets
5 Reps
-
9
Hammer Curl
2 Sets
5 Reps
-
10
Lateral Raise (Cable)
2 Sets
5 Reps
-