logo
BoostcampPNG

Dad Bod

by Amir B.
1 athletes joined

Program Description

To get jacked

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2025 10:21
  • Last Edited
    May 14, 2025 10:30
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
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
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
2
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Kelso Shrug
3
10-15 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Romanian Deadlift
2
6-10 reps
-
3
Walking Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Hack Squat (Smith Machine)
2 Sets
6-12 Reps
-
2
Leg Curl
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4
Kelso Shrug
3 Sets
10-15 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
Day 4
1
Leg Extension
3 Sets
8-12 Reps
-
2
Romanian Deadlift
2 Sets
6-10 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
8-12 Reps
-