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BoostcampPNG

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
    Jun 19, 2025 12:51
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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 (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