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FBEOD

by Dani A.

Program Description

gain muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 19, 2025 12:36
  • Last Edited
    Jul 21, 2025 02:11

Summary

Embark on an 18-week journey with FBEOD, a full-body workout program designed for those ready to elevate their fitness game. Committing just two days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, from incline bench presses to Romanian deadlifts. Each session is structured to maximize strength and endurance, ensuring you build muscle while enhancing your overall fitness. Perfect for gym enthusiasts looking to refine their routine, this program offers the guidance you need to achieve your goals with confidence.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
2
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
3
Dip (Weighted)
1
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
1
4-8 reps
RPE 8-10
5
Lat Pulldown
1
4-8 reps
RPE 8-10
6
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
7
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
8
Lying Leg Curl
1
4-8 reps
RPE 8-10
9
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
10
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
11
Leg Extension
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
4-8 reps
RPE 8-10
2
Squat (Smith Machine)
1
4-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 8-10
4
Leg Extension
1
4-8 reps
RPE 8-10
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 8-10
6
AD Press (Smith Machine)
1
4-8 reps
RPE 8-10
7
Dip (Weighted)
1
4-8 reps
RPE 8-10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 8-10
9
Lat Pulldown
1
4-8 reps
RPE 8-10
10
Chest Supported Row (Dumbbell)
1
4-8 reps
RPE 8-10
11
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 8-10
12
Cable Crunch
1
4-8 reps
RPE 8-10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
4-8 Reps
@8-10
2
AD Press (Smith Machine)
1 Set
4-8 Reps
@8-10
3
Dip (Weighted)
1 Set
4-8 Reps
@8-10
4
Lateral Raise (Cable)
1 Set
4-8 Reps
@8-10
5
Lat Pulldown
1 Set
4-8 Reps
@8-10
6
Chest Supported Row (Dumbbell)
1 Set
4-8 Reps
@8-10
7
Preacher Curl (Dumbbell)
1 Set
4-8 Reps
@8-10
8
Lying Leg Curl
1 Set
4-8 Reps
@8-10
9
Squat (Smith Machine)
1 Set
4-8 Reps
@8-10
10
Romanian Deadlift (Barbell)
1 Set
4-8 Reps
@8-10
11
Leg Extension
1 Set
4-8 Reps
@8-10
12
Cable Crunch
1 Set
4-8 Reps
@8-10
Day 2
1
Lying Leg Curl
1 Set
4-8 Reps
@8-10
2
Squat (Smith Machine)
1 Set
4-8 Reps
@8-10
3
Romanian Deadlift (Barbell)
1 Set
4-8 Reps
@8-10
4
Leg Extension
1 Set
4-8 Reps
@8-10
5
Incline Bench Press (Smith Machine)
1 Set
4-8 Reps
@8-10
6
AD Press (Smith Machine)
1 Set
4-8 Reps
@8-10
7
Dip (Weighted)
1 Set
4-8 Reps
@8-10
8
Single Arm Rear Delt Cable Fly
1 Set
4-8 Reps
@8-10
9
Lat Pulldown
1 Set
4-8 Reps
@8-10
10
Chest Supported Row (Dumbbell)
1 Set
4-8 Reps
@8-10
11
Preacher Curl (Dumbbell)
1 Set
4-8 Reps
@8-10
12
Cable Crunch
1 Set
4-8 Reps
@8-10