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Anterior/Posterior 4 day split

by KingManav

Program Description

This is a modern take on the Anterior Posterior split where it is structured more as a (Push + Quads) and (Pull + Hamstrings and calves). This is in order to prevent overlapping fatigue and therefore maximise Motor Unit Recruitment Transform your physique with the Anterior/Posterior 4-Day Split, an 18-week advanced bodybuilding program designed for serious lifters. This six-day-a-week regimen balances anterior and posterior muscle groups, ensuring comprehensive development and strength gains. Each 80-minute session is packed with targeted exercises that challenge your limits and sculpt your body. Equip yourself with a full gym and get ready to push your training to new heights!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 06, 2025 02:51
  • Last Edited
    Jul 06, 2025 02:56
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
2
Pec Deck (Machine)
1
1
6-8 reps
4-6 reps
-
-
3
Lateral Raise (Cable)
1
1
6-8 reps
4-6 reps
-
-
4
Shoulder Press (Machine)
1
6-8 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
6-8 reps
4-6 reps
-
-
6
JM Press
1
1
6-8 reps
4-6 reps
-
-
7
Leg Press (45 Degrees)
1
1
6-8 reps
4-6 reps
-
-
8
Leg Extension
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-8 reps
4-6 reps
-
-
2
Single Arm Lat Row
1
6-8 reps
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
4-6 reps
-
-
4
Preacher Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
6-8 reps
4-6 reps
-
-
6
Seated Hamstring Curl
1
1
6-8 reps
4-6 reps
-
-
7
Calf Raise (Machine)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
2
Abs Crunch (Weighted)
1
1
6-8 reps
4-6 reps
-
-
3
Leg Raise (Captain's Chair)
1
1
6-8 reps
4-6 reps
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-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
4
Shoulder Press (Machine)
1 Set
6-8 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
6
JM Press
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
7
Leg Press (45 Degrees)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
8
Leg Extension
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
2
Single Arm Lat Row
1 Set
6-8 Reps
-
3
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
4
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
6
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
7
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
Day 3
1
Plank
1 Set
1 mins
-
2
Abs Crunch (Weighted)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
3
Leg Raise (Captain's Chair)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
4
Shoulder Press (Machine)
1 Set
6-8 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
6
JM Press
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
7
Leg Press (45 Degrees)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
8
Leg Extension
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
Day 5
1
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
2
Single Arm Lat Row
1 Set
6-8 Reps
-
3
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
4
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
6
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
7
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
Day 6
1
Plank
1 Set
1 mins
-
2
Abs Crunch (Weighted)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-
3
Leg Raise (Captain's Chair)
1 Set
1 Set
6-8 Reps
4-6 Reps
-
-