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my mooscles are getting BIGGER

by jacob j
1 athletes joined

Program Description

bigger mooscles

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 16, 2026 12:02
  • Last Edited
    Feb 16, 2026 12:28
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.4%
Glutes
10.4%
Abs
9.8%
Triceps
8.6%
Front Delts
8.6%
Upper Back
7.9%
Quadriceps
6.3%
Chest
5.9%
Lats
5.9%
Biceps
5.7%
Middle Delts
4.1%
Lower Back
3.6%
Rear Delts
3.4%
Abductors
2.3%
Cardio
2.3%
Adductors
2%
Calves
1.4%
Forearms
1.4%
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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
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
7
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
8
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Back Extension
3
10-12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Glute Kickback
3
10-12 reps
-
7
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
8
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Dip (Assisted)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Knee Raise (Captain's Chair)
3
AMRAP
-
9
Stair Climber
1
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Stair Climber
1 Set
-
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Sword Pulls
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8
Stair Climber
1 Set
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Back Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Glute Kickback
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Stair Climber
1 Set
-
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8
Stair Climber
1 Set
-
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Dip (Assisted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
9
Stair Climber
1 Set
-