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TBOB (2.0)

by Oliver B.
1 athletes joined

Program Description

Be A Workhorse

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2025 06:20
  • Last Edited
    Sep 06, 2025 10:34

Summary

Unleash your strength with TBOB (2.0), an 18-week program designed for serious lifters ready to elevate their training. Committing to six days a week, you'll engage in a variety of targeted exercises, including Weighted Wide Grip Pull-Ups and Feet Up Bench Press, ensuring balanced development across your torso. This program is structured to maximize muscle growth and enhance your overall performance, making it perfect for those looking to push their limits. Get ready to transform your physique and achieve your fitness goals!
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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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
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 Up
1 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 Cable
1 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 Machine
1 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 Fly
1 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 Deck
2 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 Curl
1 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 Raise
1 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 Curl
1 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 Deadlift
1 Set
1 Set
7-10 Reps
8-12 Reps
-
-
2
Straight Leg Calf Raise
1 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 Curl
1 Set
6-8 Reps
-
5
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
7-12 Reps
-
-
6
Leg Extension
3 Sets
12-15 Reps
-
Day 5
1
JM Press (Smith Machine)
2 Sets
1 Set
8-10 Reps
10-12 Reps
-
-
2
Reverse Pec Deck
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
3
Leaned Forward Overhead Tricep Extension
1 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 Curl
1 Set
1 Set
8-12 Reps
10-15 Reps
-
-