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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
    Jun 18, 2025 10:23

Summary

Transform your physique with the Dad Bod program, an 18-week journey designed for those ready to redefine their strength and build muscle. Committing to four days a week, this program focuses on balanced upper and lower body workouts, utilizing a mix of machines, dumbbells, and bodyweight exercises to target all major muscle groups. Each session is structured to challenge your limits while promoting functional strength and endurance. Get ready to sculpt your body and boost your confidence with every rep!
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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
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
-