Program Description
Be A Workhorse
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedAug 23, 2025 06:20
- Last EditedSep 02, 2025 03:02
Muscle Engagement
Front
Back
MuscleSet
Lats
12.4%
Quadriceps
11.4%
Triceps
9.3%
Chest
9.1%
Biceps
8.6%
Front Delts
7.4%
Hamstrings
7.4%
Middle Delts
6.8%
Upper Back
6.1%
Adductors
4.9%
Rear Delts
3.8%
Calves
3.8%
Glutes
3.8%
Forearms
2.7%
Abs
1.3%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press (Smith)
1
1
5-10 reps
8-12 reps
-
-
2
Red Pulldown Machine
1
1
8-12 reps
10-12 reps
-
-
3
AD Press (Smith Machine)
1
2
6-8 reps
8-12 reps
-
-
4
Upper Chest Fly
1
1
7-9 reps
8-10 reps
-
-
5
SA Lat Row (Nautilus)
2
2
7-10 reps
10-12 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-10 reps
7-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
10-15 reps
12-15 reps
-
-
2
Reverse Pec Deck
2
7-10 reps
-
3
Incline Pushdown (Cable)
1
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
2
7-10 reps
10-15 reps
-
-
5
Standing Preacher Curl
1
2
8-10 reps
10-12 reps
-
-
6
Hammer Curl (Cable)
1
1
8-12 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
1
7-10 reps
8-10 reps
-
-
2
Squat (Smith Machine)
1
2
6-8 reps
8-10 reps
-
-
3
Leg Curl
1
1
1
5-7 reps
6-8 reps
7-9 reps
-
-
-
4
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
5
Leg Extension (Paused)
1
2
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pull Up
1
2
6-10 reps
8-12 reps
-
-
2
Feet Up Bench Press (Smith)
1
1
10-12 reps
12-15 reps
-
-
3
Pullover (Machine)
1
1
10-12 reps
12-15 reps
-
-
4
Front Raise Cable
1
1
7-10 reps
8-12 reps
-
-
5
Pec Deck (Machine)
1
1
10-12 reps
10-15 reps
-
-
6
Chest Supported T Bar (Arsenal)
1
1
5-7 reps
7-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
1
8-10 reps
10-12 reps
-
-
2
Reverse Pec Deck
1
1
8-10 reps
12-15 reps
-
-
3
Leaned Forward Overhead Tricep Extension
1
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise Machine (Body Master)
1
1
1
7-10 reps
10-12 reps
12-15 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
6-10 reps
8-12 reps
-
-
6
Reverse Grip Curl
1
1
8-12 reps
10-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
7-10 reps
8-12 reps
-
-
2
Straight Leg Calf Raise
1
1
6-8 reps
7-12 reps
-
-
3
Leg Press (Cybex)
1
1
1
7-10 reps
8-10 reps
10-12 reps
-
-
-
4
Lying Leg Curl
1
6-8 reps
-
5
Hip Adductor (Machine)
1
1
6-8 reps
7-12 reps
-
-
6
Leg Extension
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 4
1
Weighted Wide Grip Pull Up1 Set
2 Sets
6-10 Reps
8-12 Reps
-
-
2
Feet Up Bench Press (Smith)1 Set
1 Set
10-12 Reps
12-15 Reps
-
-
3
Pullover (Machine)1 Set
1 Set
10-12 Reps
12-15 Reps
-
-
4
Front Raise Cable1 Set
1 Set
7-10 Reps
8-12 Reps
-
-
5
Pec Deck (Machine)1 Set
1 Set
10-12 Reps
10-15 Reps
-
-
6
Chest Supported T Bar (Arsenal)1 Set
1 Set
5-7 Reps
7-10 Reps
-
-
Day 1
1
Feet Up Bench Press (Smith)1 Set
1 Set
5-10 Reps
8-12 Reps
-
-
2
Red Pulldown Machine1 Set
1 Set
8-12 Reps
10-12 Reps
-
-
3
AD Press (Smith Machine)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
4
Upper Chest Fly1 Set
1 Set
7-9 Reps
8-10 Reps
-
-
5
SA Lat Row (Nautilus)2 Sets
2 Sets
7-10 Reps
10-12 Reps
-
-
6
Chest Supported T Bar (Arsenal)1 Set
1 Set
5-10 Reps
7-12 Reps
-
-
Day 2
1
JM Press (Smith Machine)2 Sets
1 Set
10-15 Reps
12-15 Reps
-
-
2
Reverse Pec Deck2 Sets
7-10 Reps
-
3
Incline Pushdown (Cable)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Lateral Raise Machine (Body Master)1 Set
2 Sets
7-10 Reps
10-15 Reps
-
-
5
Standing Preacher Curl1 Set
2 Sets
8-10 Reps
10-12 Reps
-
-
6
Hammer Curl (Cable)1 Set
1 Set
8-12 Reps
10-15 Reps
-
-
Day 3
1
Straight Leg Calf Raise1 Set
1 Set
7-10 Reps
8-10 Reps
-
-
2
Squat (Smith Machine)1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
3
Leg Curl1 Set
1 Set
1 Set
5-7 Reps
6-8 Reps
7-9 Reps
-
-
-
4
Hip Adductor (Machine)1 Set
1 Set
6-8 Reps
7-12 Reps
-
-
5
Leg Extension (Paused)1 Set
2 Sets
8-10 Reps
10-12 Reps
-
-
Day 6
1
Stiff Leg Deadlift1 Set
1 Set
7-10 Reps
8-12 Reps
-
-
2
Straight Leg Calf Raise1 Set
1 Set
6-8 Reps
7-12 Reps
-
-
3
Leg Press (Cybex)1 Set
1 Set
1 Set
7-10 Reps
8-10 Reps
10-12 Reps
-
-
-
4
Lying Leg Curl1 Set
6-8 Reps
-
5
Hip Adductor (Machine)1 Set
1 Set
6-8 Reps
7-12 Reps
-
-
6
Leg Extension3 Sets
12-15 Reps
-
Day 5
1
JM Press (Smith Machine)2 Sets
1 Set
8-10 Reps
10-12 Reps
-
-
2
Reverse Pec Deck1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
3
Leaned Forward Overhead Tricep Extension1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Lateral Raise Machine (Body Master)1 Set
1 Set
1 Set
7-10 Reps
10-12 Reps
12-15 Reps
-
-
-
5
Bicep Curl (Dumbbell)1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
6
Reverse Grip Curl1 Set
1 Set
8-12 Reps
10-15 Reps
-
-