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UTC Advanced fullbody

by Chris Booi
2 athletes joined

Program Description

Purpose of the Program This program is built on a simple principle: one heavy top set, one controlled back-off set. That’s it. No fluff, no wasted energy. Every rep is pushed with intent, every set is taken close to failure. Intensity over volume — because naturals don’t grow from endless junk sets, they grow from quality effort and full recovery. You’ll train 3–4 days per week, every other day when recovery allows. Each workout hits the full body with around 22–24 total work sets. That balance makes it heavy enough to blast your muscles into growth, but recoverable enough to sustain for months and even years. You’re not just chasing fatigue — you’re building lasting strength and density. The approach is direct: blast the muscle hard with one all-out top set, reinforce with a precise back-off set, then get out and recover. This keeps protein synthesis elevated without digging too deep into recovery reserves, making it optimal for naturals who want steady, sustainable progress. This is not a program for people who want to look busy in the gym. It’s for lifters who understand that growth comes from intensity, consistency, and patience. Three to four focused sessions a week, nothing more. Train hard, recover hard, and let the results stack up. One top set. One back-off set. Intensity makes the density.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 10, 2025 02:59
  • Last Edited
    Sep 10, 2025 04:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Glutes
9.3%
Chest
8.8%
Hamstrings
8.8%
Lats
8.4%
Front Delts
7.5%
Biceps
7.1%
Middle Delts
6.6%
Triceps
6.6%
Abs
5.8%
Quadriceps
4.9%
Lower Back
4.4%
Calves
4.4%
Rear Delts
2.2%
Abductors
2.2%
Adductors
2.2%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Flat Press
2
-
2
High To Low Row Hammerstrength
2
-
3
Pendulum Squat
2
-
4
High Incline Hammerstrength
2
-
5
Plate Loaded Machine Row
2
-
6
Tricep Extension (Dumbbell)
2
-
7
Preacher Curl Machine
2
-
8
Standing Leg Curl Unilateral
2
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2
-
10
Hip Abductor (Machine)
2
-
11
Hip Adductor (Machine)
2
-
12
Hammerstrength Seated Calf Raise Machine
2
-
13
Nautilus Crunch Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammerstrength Shoulder Press
2
-
2
Chest Supported Barbell Row
2
-
3
Reversed Hyperextension
2
-
4
High Incline Hammerstrength
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Nautilus Tricep Extension Machine
2
-
7
Pec Deck (Machine)
2
-
8
Reverse Pec Deck
2
-
9
Romanian Deadlift (Dumbbell)
2
-
10
Unilateral Leg Extension Hammerstrength
2
-
11
Technogym Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down Plate Loaded
2
-
2
Chest Supported Row (Machine)
2
-
3
Nautilus Machine Dips
2
-
4
Nautilus Preacher Machine
2
-
5
Lateral Cheat Raises
2
-
6
Hip Thrust (Machine)
2
-
7
Plate Loaded Lying Leg Curl
2
-
8
Plate Loaded Crunch Machine
2
-
Week 1
1 / 18 Weeks
Day 2
1
Hammerstrength Shoulder Press
2 Sets
-
2
Chest Supported Barbell Row
2 Sets
-
3
Reversed Hyperextension
2 Sets
-
4
High Incline Hammerstrength
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Nautilus Tricep Extension Machine
2 Sets
-
7
Pec Deck (Machine)
2 Sets
-
8
Reverse Pec Deck
2 Sets
-
9
Romanian Deadlift (Dumbbell)
2 Sets
-
10
Unilateral Leg Extension Hammerstrength
2 Sets
-
11
Technogym Standing Calf Raise
2 Sets
-
Day 3
1
Pull Down Plate Loaded
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Nautilus Machine Dips
2 Sets
-
4
Nautilus Preacher Machine
2 Sets
-
5
Lateral Cheat Raises
2 Sets
-
6
Hip Thrust (Machine)
2 Sets
-
7
Plate Loaded Lying Leg Curl
2 Sets
-
8
Plate Loaded Crunch Machine
2 Sets
-
Day 1
1
Hammerstrength Flat Press
2 Sets
-
2
High To Low Row Hammerstrength
2 Sets
-
3
Pendulum Squat
2 Sets
-
4
High Incline Hammerstrength
2 Sets
-
5
Plate Loaded Machine Row
2 Sets
-
6
Tricep Extension (Dumbbell)
2 Sets
-
7
Preacher Curl Machine
2 Sets
-
8
Standing Leg Curl Unilateral
2 Sets
-
9
Hammerstrength Plate Loaded Lateral Raise Machine
2 Sets
-
10
Hip Abductor (Machine)
2 Sets
-
11
Hip Adductor (Machine)
2 Sets
-
12
Hammerstrength Seated Calf Raise Machine
2 Sets
-
13
Nautilus Crunch Machine
2 Sets
-