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My sisters program

by Christopher R.
1 athletes joined

Program Description

TO GAIN MUSCLE

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 12:52
  • Last Edited
    Feb 26, 2026 01:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Glutes
10.5%
Front Delts
9.7%
Upper Back
8.7%
Hamstrings
8.3%
Quadriceps
7.9%
Abs
6.9%
Chest
6.5%
Middle Delts
5.4%
Lower Back
5.1%
Biceps
5.1%
Lats
4.3%
Rear Delts
4.3%
Adductors
2.2%
Forearms
1.4%
Calves
0.7%
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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
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
-
2
Push Up
3
10-15 reps
-
3
Incline Chest Press (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Or Pull Ups Assisted
3
15 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Hyperextension
1
-
4
Calf Raise (Leg Press)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Abs Crunch (Bodyweight)
1
-
5
Plank
1
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Lat Pulldown Or Pull Ups Assisted
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Hyperextension
1 Set
-
4
Calf Raise (Leg Press)
1 Set
-
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Abs Crunch (Bodyweight)
1 Set
-
5
Plank
1 Set
-